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Little Tweak To The Lunge In Order To Target Your Glutes

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Filed Under (Fitness, General) by Rick Kaselj



In this video, I wanted to go through a little tweak that you can do with the lunge exercise in order to target your glutes more.

Little Tweak To The Lunge In Order To Target Your Glutes

CLICK HERE to watch the YouTube video.

A couple of months ago, a research paper came out that compares two different lunge exercises and adding tweaks to those lunge exercises to see which one of them targets the glutes more. I will show you which exercise is the best one. But first, let me explain the research study and I will get Alix to demonstrate the exercises.

# 1 – Static Split Squat

Static Split Squat
Static Split Squat

You are taking a big step forward and then go into that lunge position. You hold that position and then go through the different sets and reps when it comes to the lunge.

# 2 – Forward Lunge

Forward Lunge

Forward Lunge

You are stepping forward, going back down to the lunge position and then coming back to the start. Then, you switch sides.

# 3 – Static Split Squat with Dumbbell

Static Split Squat with Dumbbell

Static Split Squat with Dumbbell

You are going to step forward. You are holding the lunge position. You hold the dumbbell on the same side as the leg that you are working so it’s in lateral. When you hold the dumbbell on the opposite side of the leg you are working on, it is contralateral when it relates to the glutes.

# 4 – Forward Lunge with Dumbbell

Forward Lunge with Dumbbell

Forward Lunge with Dumbbell

You are holding the dumbbell on the same side as the leg you are working on and go through the forward lunge. You are coming back and then forward lunge on the opposite side of your leg.

With those four different movements, the research finds that the forward lunge with the dumbbell on the opposite side or contralateral side targets the glutes more.

So if you are doing the lunge exercise, make sure to do the forward lunge movement and then add some sort of load such as dumbbell and kettlebell. You will target your glutes more as well as your core and abdominal area a lot more.

Make sure to swing by ExercisesForInjuries.com. Enter in your injury or pain. There is a good chance that I have an article, a video or an interview that will help you overcome your injury or pain.

Secondly, if you are watching this on YouTube, head up above, hit “Subscribe”. What that will do is every couple of days you will get a video like this where I talk about tips and tricks on overcoming injury and pain.

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If you want to improve the activation, endurance and strength in your Gluteus Maximus, then check out the Best Gluteus Maximus Exercises program here:

best gluteus maximus exercises

Take care!

Rick Kaselj, MS

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