If growing your glutes is your main goal, we understand the impulse to grab the heaviest weight you can and squat down low. After all, squats are the go-to movement for glutes, quads and core. But according to experts, there is one movement that many overlook – and is actually better for glute mobility, hip stability, and single-leg balance. Allow us to explain the big benefits of lunges for glute growth.
The Many Benefits Of Lunges
Lunges target the glutes much deeper
Lunges are for legs, squats are for bums, right? Wrong. “The lunge is a much better movement to target the glutes (butt muscles) and thighs,” says Mark Kramer, Associate Professor of Biomechanics and Exercise Physiology at North-West University. A 2020 review found that lunges ranked higher in muscle activation than squats with both feet. Lunges also simultaneously stretch the glute muscle (the lunge part) and load the glutes (the standing part). The longer your step, the more the glute activates.
Lunges address imbalances
“It also addresses imbalances since some people might be stronger or weaker on one side,” says Prof Kramer. And, for longevity, lunges are some of the best movements you can do: they’re movement-related, meaning you lunge in everyday life, so training for lunges is functional. They lock in multi-joint mobility for your hip, knee, ankle and foot all in one. For this reason, among others, lunges are considered more demanding on your legs than squats.
Lunges work more muscles
It’s a compound movement, meaning you target multiple areas at once – including your core. And while it’s a great tool to sculpt your butt and legs, a study in the Journal of Strength & Conditioning Research found that lunges also improved sprinting speed in athletes. “It’ll enhance your ability to jump and run, improve your posture and challenge your stability,” says Cape Town-based physiotherapist Shanaaz Solomon.
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How To Lunge Properly
The key to mastering this move is in your posture. Wobbling is a sign that you’re doing it wrong, says Solomon. Start by bracing those tummy muscles. “It’s a common mistake to forget to use your core,” says Solomon. If you’re still teetering, shorten your step distance. Watch yourself sideways in a mirror – “poor form can result in lower-back, knee and hip pain,” advises Solomon. Here’s how to do ‘em properly:
- Step forward or backward, keeping your back straight, core braced and front leg bent at 90 degrees.
- Keep your back knee flexed at about 45 degrees.
- Never let your lunging knee go over your toes – keep the ankle vertical.
- Hold for one to three seconds, then step up to start.
Skip lunges if you have hip or knee pain, or if you’ve got poor mobility in your hips and lower back – this could lead to injury.
Lunge Upgrades
Try these lunge variations to mix things up and add muscular demand.
Swiss Ball Lunge
With a stability ball, your balance is challenged even more.
- Place one foot on the ball behind you with the other foot firmly on the ground.
- Lower your hips into a lunge by bending the front knee and maintaining balance. Keep your torso upright and knee aligned over your toe.
- Push back to start. Switch legs. One rep = one on each leg.
Repeat: 10 reps (per leg)
Lateral Lunge + Leg Lift
Adding a spicy leg lift works the abs and stability at the same time.
- Stand with feet hip-width apart, hands at sides.
- Take a big step to the left, then push hips back, bending left knee and lowering body until left knee is bent to 90 degrees.
- Push back to an upright position, lifting left knee up and into the chest. That’s 1 rep. Perform 10 to 12 reps, then switch sides and repeat.
Pro tip: Keep weight in heel of bending leg to fire up glutes.
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Curtsy Lunge + Side Kick
Adding a kick challenges your balance, while curtsy lunges target your side glute muscles.
- With resistance band around thighs, start standing feet hip-width apart.
- Step right foot back into a curtsy lunge, then stand up and kick right leg out to the side on a low diagonal.
- That’s one rep. Do 30-45 seconds on each side.
Trainer tip: You and the band not vibing? Do the moves without it until you feel in control of the motions, then add a light to medium band after the first week.
Racked Walking Lunge
Adding weight and continuous lunges delivers a hefty strength and cardio kick.
- Start standing with feet together holding a pair of dumbbells at shoulder height, elbows bent in front of body.
- Step right foot forward and bend both knees into a lunge, stopping when both legs form 90-degree angles.
- Press through right heel to stand and step left foot forward, lowering into a lunge. That’s one rep.
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