Build That Booty with These 7 Types of Lunges

There are so many ways to do lunges! I love lunges and use them all the time to mix things up at the Lab

Lunges help strengthen and tone your legs as well as sculpt that booty! Here are multiple ways to challenge your body at every level. I start with the more basic lunge and work up the ladder to more advanced. Give these a try! 

7 Types of Lunges to Build Your Glutes

  1. Split squat
  2. Forward lunge
  3. Reverse lunge
  4. Walking lunges 
  5. Deficit lunge 
  6. Bulgarian split squat 
  7. Deficit Bulgarian split squat 

Follow along with the video to see how to do each Type of Lunge!

Remember! Proper Form Prevents Injury.

Lunges are one of the best lower-body movements, but sometimes people avoid them because of knee pain. If you feel discomfort, decrease the range of motion. Slowly increase your lunge distance as your legs get stronger. Also, some people find reverse lunges or walking lunges to be easier on their knees.

When performing lunges, you want to always keep your core engaged and torso upright. For a basic forward lunge, step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle. Make sure your front knee is directly above your ankle. You should be able to see your toes! Your back knee should be just above the floor – not touching it! Push through your front heel to bring yourself back to the starting position for 1 rep.

Pin the image to save for later!

Ready to work that Booty? Try One of Our Workouts!

Progressive Overload with Squats

Progressive Overload with Squats

Progressive Overload with Squats We are back with another progressive overload blog! This time we are progressively overloading SQUATS!! One of our favorites, and a cornerstone for any good booty program. This is a movement we do daily at Booty Lab and it is a great...

read more
Workouts for the Holiday Season

Workouts for the Holiday Season

Workouts for the Holiday Season The holiday season is a busy time full of events, parties and celebrations! When juggling so many things at once, it can be harder to get a workout in. Luckily, we have gathered some of our favorite workouts throughout the years to help...

read more
Favorite Shoulder Exercises

Favorite Shoulder Exercises

Our Favorite Shoulder Exercises We focus a lot on the glutes at Booty Lab becuase that is our specialty, but we make sure to work the upper body too!! Full body strength is very important! Today, we are focusing specifically on shoulder exercises. The shoulders get...

read more

Ready for more? Join us in the gym!


Stay Up To Date With The Latest Updates and Event Info

Have Questions?

Text our team at (910) 218-9408 to chat or enter your email below.

Thanks! We'll be in touch soon. Check your email for next steps.