Perhaps no other exercise targets glutes in the same, maximally efficient way as the lunge — and the unilateral nature of the move is a big reason why.
“These one-leg-at-a-time lunge variations mobilize your right and left gluteus muscles individually while also activating your thighs, lower back and core to develop overall balance, coordination and stability,” says Kelly Von Schleis, certified health coach, personal trainer and IT health-care consultant.
“Another advantage to unilateral exercises is that you can correct imbalances and misalignments,” she adds, “since we usually tend to have a stronger, more dominant side that takes over during bilateral exercises.”
Von Schleis has field-tested the following workout herself and has seen her own best booty-defining results by challenging herself with heavier weights and the “one second up, three second down” rep cadence she describes in a moment. As Von Schleis puts it: “Be prepared to feel the afterburn as you build lean muscle and reduce fat in 30 minutes or less!”
Equipment required: Set of dumbbells and an exercise band (Von Schleis recommends Booty Bands dumbbells and bands. Shoppers who use the link provided will get a 10 percent discount.)
Suggested warm-up: Do the following circuit of bodyweight moves — 10 forward lunges, rotating your upper body toward the forward leg; 10 curtsy lunges; 10 lateral side-to-side lunges; and 10 rear lunges with overhead reach (leaning toward your front leg).
Workout overview: Do each of the following four circuits, which divide the workload so you’re focusing on one leg at a time during each circuit. In Circuit 1, you’ll focus on the right leg, then in Circuit 2 the left, then in Circuit 3 the right and finally in Circuit 4 the left.
For each circuit, you’ll do two rounds total, 10 reps per exercise. Try not to rest at all between exercises within each circuit, and then only one to two minutes max between circuits.
“Each of these series starts with two strength-oriented lunges, with a plyometric cardio-burst jumping lunge finisher,” Von Schleis explains. “For the strength moves, focus on a slow, steady three-count negative and an explosive one-count positive rep. Try to pyramid up the dumbbell weight you use from circuit to circuit, and during the curtsy lunge, consider adding a Booty Band around your legs, just above the knees, for additional glute and hip activation.”
Kelly Von Schleis’ Lovely Lunge Workout
Circuit 1 (right side):
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