Little Tweak To The Lunge In Order To Target Your Glutes

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.

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 compared two different lunge exercises; 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.

# 1 – Static Split Squat

Static Split Squat
Static Split Squat

Take a big step forward and then move into the lunge position. Hold that position and then go through the different lunge sets and reps.

# 2 – Forward Lunge

Forward Lunge

Forward Lunge

Step forward, going back down into the lunge position and then returning back to the start. Then, you switch sides.

# 3 – Static Split Squat with Dumbbell

Static Split Squat with Dumbbell

Static Split Squat with Dumbbell

Step forward and hold the lunge position. Hold the dumbbell on the same side as the leg that you are working so you are working laterally. When you hold the dumbbell on the opposite side of the leg you are working on, it is contralateral.

# 4 – Forward Lunge with Dumbbell

Forward Lunge with Dumbbell

Forward Lunge with Dumbbell

Hold the dumbbell on the same side as the leg you are working on and go through the forward lunge. Return back and then lunge on the opposite leg.

The research found 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 a dumbbell or kettlebell. You will target your glutes more as well as your core and abdominal area a lot more.

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Take care!

Rick Kaselj, MS