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.

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