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
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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
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
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
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
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.
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Rick Kaselj, MS