Lunges execution technique. The most effective lunges for the buttocks are a technique performed at home. #20. Lunges supported on a step

Powerful thighs and buttocks are indicators of sexuality and excellent health. Moreover, both female and male. Quite often people neglect training these muscle groups. This is a big mistake, because over time your legs will look disproportionate. To avoid this, it is necessary to perform various variations of lunges. Today we will talk about this. Go!

Types of lunges

Lunges are the most effective exercise for working the hamstrings and gluteal muscles. Its difference from classic squats with a barbell is that during its execution, much more muscle fibers are involved in the work. Moreover, at the bottom point the buttocks and hamstrings stretch much better.

There are many more types of lunges than you think. The most popular of them:

Back.
On the spot.
Curtsy.
Forward.
Oblique.

You can perform lunges either with your own weight or with a barbell or dumbbells. Moreover, you can perform them on the spot, while jumping and while walking. Everyone must choose the optimal movement option for themselves.

Each version of this exercise has its own technique. Each of them contains different muscle fibers. For even workout of the buttocks and hamstrings, it is necessary to alternate performing all types of lunges. Let's talk in more detail about each of them.

Reverse

This is one of the most common types of lunges. It has a fairly simple technique:

Stand up straight.
Take one leg back. Now she is the supporting leg.
Begin to pull your knee towards the floor.
At the bottom, both your legs should be bent at right angles.
Hold for 2-3 seconds to really feel the tension in your muscles.
Then stand up and change legs.

Very important point- when you get up, the movement should not be due to a push, but due to the work of your muscles.

Lunges in place

This version of the exercise We work both legs at the same time. However, for their more harmonious development, it is necessary to perform this exercise for each of them. Technique:

Starting position: one leg is placed slightly forward, and the other slightly back. The angle between the legs should be 90 degrees.
Focus on reaching the knee of your back leg toward the floor.
The knee of your front leg should not come forward.
After completing the required number of repetitions, you need to change legs.

It turns out that you reach down with your back leg, thereby stretching your buttocks and hamstrings, and perform a half-squat with your front leg. This also works the quadriceps.

Curtsy

This version of the exercise is also called cross lunges. They help to effectively work the buttocks and outer thighs. Thanks to the cross position of the legs, the gluteal muscles stretch very well at the lowest point and work at a completely different angle. Technique:

Agree, this is a rather unusual option for performing this exercise. With its help, you can wake up the “dormant” muscle fibers on the buttocks, and, therefore, give them a more unusual shape.

Lunges forward

This variation is completely opposite to back lunges.. Technique:

Remember that it is necessary to shift the center of gravity to the supporting leg.

Oblique

This exercise is mainly aimed to develop your hamstrings. It has a fairly simple technique:

Place your feet wider than shoulder width.
Start squatting with one leg and keep the other straight.
At the bottom point, the knee of the active leg should be in line with its toe. The leg also needs to be bent at the knee at a right angle.
After completing the set, switch legs.

There is another way to do this exercise. With its help you can perfectly stretch your buttocks. Its essence is that you must move one of your legs to the side so that the outer sides of your feet are facing each other.

The supporting leg is the one you took back. Your task is to stretch the knee of this leg towards the floor. Thanks to this, the opposite buttock will stretch as much as possible. Agree, this exercise is unusual, but very effective.

Exercise

This is a type of lunge. The essence of these lunges is that they are performed while jumping. Your task is only to execute them synchronously.

This exercise perfectly develops explosive power, as well as speed and strength indicators of the athlete. People need to do this exercise involved in the following sports:

By the way, thanks to this exercise, you can get rid of cellulite and fat under the knees. So we draw the attention of the fair sex. Be sure to include this exercise in your training program.

At home or in the hall

You can do lunges both in the gym and at home. Of course, working out at home will not greatly increase your muscle mass. However, you can tighten your hips and buttocks very well.

At first, your own weight will be enough. However, for muscle progress, an increase in working weight is necessary. Accordingly, you will need a platform and dumbbells.

With the help of the platform, you will be able to work with greater amplitude, which means your buttocks and thighs workouts will be more productive. You can make this platform yourself and purchase it at a sports store.

Using dumbbells you can make your hips and butt more rounded. Mostly men pay attention to these parts of the body. Therefore, do not skimp on the purchase of much-needed sports equipment.

As you know, to work on increasing muscle mass, you need a weight with which you cannot perform more than 12 repetitions per approach. This requires working with a barbell. And it is only available in the gym. Therefore, if it’s not enough for you to just look good, and you have an interest in sports, you’re heading straight to the gym.

The fundamental difference between working with a barbell and working with dumbbells is that the barbell must be held with the whole body. Accordingly, stabilizing muscles will be actively involved in the work. And this is very useful for the spine.

Common mistakes

Each exercise has its own characteristics. And lunges are no exception. The point is that this exercise works a lot of joints. This means that there is a high probability of doing this exercise incorrectly. Violation of the execution technique can injure you, not to mention the fact that there will be no positive result. To prevent this from happening, you must avoid the following mistakes:

To make your training process more productive, we want to give you some tips

Before training your buttocks and hamstrings, warm up well. First, you need to run for 5 minutes. Secondly, it is necessary to perform knee rotations, squats and other warm-up exercises. Before lifting weights, you should achieve a heart rate of 120-140 beats per minute.

Make yourself a nutrition plan and strictly follow it. Quite often, people accumulate fat on their thighs due to the fact that they do not watch their diet. Eat protein foods and your fat will be replaced by muscle mass.

Don't forget to pump up your quadriceps. All muscles in your legs should be developed proportionally. Agree, it doesn’t look very nice when the back of the thigh is developed and the front is not.

For the harmonious development of your hips and buttocks, perform all the lunge options that we have offered you. For example, in one workout you can do split leg exercises and reverse lunges. And in the next workout - curtsy lunges and oblique lunges. It is a varied training that will help awaken “dormant” muscle fibers.

Regularity is the main condition for success. Never miss a workout. Even if you have already achieved the desired result and are satisfied with the shape of your hips and buttocks, continue to do exercises to keep them in good shape. If you don't need further development, then at least don't lose what you already have.

The optimal number of repetitions per approach is from 12 to 15. This is an arbitrary line between working on relief and muscle mass. Performing exactly this number of repetitions will help the fair sex to maximize their hips and buttocks.

Before training, you can watch motivational videos. However, you shouldn’t get too carried away with this, since fixation on the result greatly interferes with achieving it. The best approach to this matter is to enjoy the training process.

Take steps while performing lunges. It's more natural than moving in place. Moreover, the adductor muscles of the thigh will be actively involved in the work, which is also very important. Just these steps should not be too long, as this may reduce the effectiveness of the approach.

When training your hips and buttocks, you need to walk between sets. This will prevent blood from pooling in your legs.

An indicator that you are doing everything right is a burning sensation in the muscles. As soon as you feel it, you need to slightly speed up the pace of the exercise. You should enjoy this burning sensation. By the way, while training your hips and buttocks, you may feel not only a burning sensation, but also a tickling sensation.

Now you know how to pump up your butt and thigh biceps. Put into practice the recommendations that we have given you, and then the result will not be long in coming. In just a few months you will be catching the admiring glances of men. I wish you success!

Lunges can rightfully be called not only a basic strength exercise, but also an ideal exercise to perform in any environment: at home, during a break at the workplace, in nature and in the gym. This exercise helps create beautiful buttocks and is recommended to be performed not only by the fair half of humanity to create seductive forms, but also by the stronger half.

What do lunges pump?

When performing lunges, two joints are primarily involved: the knee and hip. In this case, the following muscles come into play:

buttocks;
shins;
hamstrings;
quadriceps thighs;
calf;
synergists;
soleus;
abdominals;
backs.

The main load falls on the muscles of the buttocks. However, it is worth noting that with a long step, the gluteal muscles are loaded to a greater extent, while short lunges – on the quadriceps of the thighs.

The advantage of lunges is that they work a large number of muscles while using light weights. Which, with the correct technique, reduces the likelihood of injury, but works well for the lower body and promotes harmonious development.

Correct exercise technique

Regardless of the apparent simplicity of the exercise, it is necessary to warm up before performing lunges to avoid muscle strain and injury to the spine.

Joint gymnastics are suitable for warming up:

perform rotations of the head, arms, shoulders, hip and knee joints;
make all kinds of tilts;
It also doesn’t hurt to run in place with high legs and jump in place or with a skipping rope.

First, you should learn how to properly do lunges without weights in the classic version.

Initial position:

Feet shoulder-width apart parallel to each other.
Keep your back straight.
The gaze is directed forward.
Hands on hips.
Head and back in the same plane.
Shoulders are separated.
Take a couple of deep breaths in and out.

Performance:

While inhaling, step forward with one leg.
Keep your body perpendicular to the floor.
Shift your body weight to your front leg.
The leg in front rests on the entire foot.
The foot is back only on the toes, the heel looks up.
The knee of the back leg almost touches the floor.
Keep both knees at right angles.
Pull in your stomach.
Stretch the top of your head up.
Spread your shoulders and lower them down.

Return to starting position:

As you exhale, transfer your body weight to your back leg.
Extend your supporting leg and stand in the starting position.

While inhaling, perform the exercise with the other leg.

Other lunge options:

Lateral (to the side) - engages the adductor and abductor muscles of the thighs;
Reverse lunges (back lunges) are actually no different from classic ones;
Bulgarian (with your back to the support on which the leg rests, resting on the instep) - first, all repetitions are performed on one leg, then on the other;
Walking with lunges maximizes the use of stabilizing muscles and develops coordination.

You can also divide the technique into lunges with return (stomping on the spot) and walking with lunges. When walking, it is advisable to use an extended step, otherwise there is a high risk of losing balance, falling and injury.

When performing any version of the exercise, you should follow the general recommendations, relying on the technique of performing classic lunges.

Keep your feet shoulder-width apart to avoid falling face down.
Fix your lower back.
Always look forward in front of you, do not lower your chin.
The stomach does not touch the supporting leg.
At first, you can use support - hold on with your hand.
It is necessary to increase the load gradually.

An acceptable number of approaches is from 3 to 5.

Lunges with dumbbells and a barbell are an excellent addition to leg training on a machine, but they allow you to work a larger number of stabilizing muscles and quickly achieve harmonious development.

With dumbbells

If you have mastered the technique of performing classic lunges, you can begin performing the exercise with dumbbells.

It is believed that proper execution of lunges with dumbbells as weights is more suitable for women.

There are two options for performing the exercise.

First: classic - arms with dumbbells are extended along the body, which makes it easier to maintain balance.

Second: dumbbells in bent arms on the shoulders. The technique is the same as with a barbell and it is more difficult to maintain balance.

Tip: turn your toes slightly inward, and hold the dumbbells with your entire hand.

With a barbell

It is believed that lunges with a barbell on the shoulders are more suitable for men - with this placement of the weight, the core stabilizer muscles are stronger.

The technique is the same as with dumbbells, but it requires a lot of concentration - you won’t be able to get rid of the barbell during the exercise like you would with dumbbells if something goes wrong. It is necessary to monitor your breathing and do the exercise without jerking. When performing, look forward, not down.

In Smith

The quadriceps muscle of the thigh is well worked out when performing lunges in the Smith machine. Exercise not only pumps up the muscle, but also improves strength. Used in training by bodybuilders, powerlifters and other athletes.

The pace is slow with a high number of repetitions.

Thanks to the use of the simulator, the load on the spine is reduced.

Performing lunges on a Smith machine:

Considering the possibility of displacement when performing the exercise, it is convenient to position the bench (you don’t have to use an elevation, but with it the load on the supporting leg is higher).
Using a close grip, grab the bar and place it on the top of your trapezius.
Bend your back in the lumbar region. The buttocks should be at such a level that the knee forms a right angle.
When bending your leg, you need to make sure that your knee does not protrude beyond your toe.

If you want strong thighs and butt, it's going to take some work!

It's a well-known fact that to get a great butt, you need to train hard. There are two best exercises for this:

Squat
Lunges

Squats work the quads (hips) most effectively, but they also work the glutes and core muscles. This is the best exercise to increase the strength of your leg muscles.

On the other hand, lunges are also very effective at targeting your quads and glutes. They not only perfectly increase the strength of your leg muscles, but also make your curves more appetizing. If your goal is to gain muscle mass, then this is a good option, and you need to do them a lot. It’s best to create one separate workout consisting only of variations of this exercise. It's up to you to choose lunges or squats, and which is better depends on your training goals.

How to do the perfect bodyweight lunge

Bodyweight lunges are a proper beginner-level lower body workout. Here you can do without additional weight and focus on technique.

Technique for girls:

Step 1: keep your head, shoulders, back straight, and chin parallel to the floor.
Step 2:
Step 3:
Step 4:
Step 5:

How to do it wrong:

You are leaning forward too much. Your shoulders, abs and hips should be as straight as possible. If you lean forward, you transfer all the stress to your lower back.
Your knees are not bent properly. You should always be able to see the toes of the forefoot. If your front knee is too far forward, the stress goes to the knee joint rather than to the leg muscles.
You slouch. Again, all the tension will go to the back.

How to do lunges with dumbbells or barbells correctly

Pay close attention to technique while performing this exercise. This exercise is not for the inexperienced, as one wrong approach and injury is guaranteed.

The technique of performing lunges for girls is no different from men; it still must be perfect to avoid injury:

Step 1: keep your head, shoulders, back straight, and chin parallel to the floor. Place the bar just above your shoulder blades. If you take dumbbells, then there should be one in each hand.
Step 2: Step forward, distributing your weight between your toes and back heel.
Step 3: You can lift your heel off the ground, but don't let your front knee go past your ankle. The ankle and knee should be in line.
Step 4: Bend your knee until your shoulders and hips are aligned, forming a straight line from shoulder to knee.
Step 5: make sure you are NOT leaning forward, but keep your back in a neutral position, your chin parallel to the floor and your head up. Tighten your abdominal muscles to keep your upper body straight.
Step 6: When working with dumbbells, make sure the weights are under your hips. The problem will be that you will have a great desire to swing them from side to side, but you need to keep them in a straight position.

Errors in their implementation can be exactly the same as in lunges with your own weight. This option is much more complicated, but their effect is much cooler.

Options for adding lunges to your workout

Squats and lunges are great exercises. In this article we do not consider the technique of the first exercise, but we study the second separately and in detail.

Walking Lunges- the most common variation of the exercise.

You push off with your back leg to step forward, increasing the contraction of your glutes.

Side lunges- Great for working your hip muscles, as well as your quads and glutes. This exercise affects the “width” of the muscles and allows you to round the buttocks.

To perform the exercise, start in the starting position with your feet shoulder-width apart. Step to the left and slightly back and bend your knee until your front leg is parallel to the ground. Keep your right leg straight without lifting either heel off the floor. Return to the starting position and repeat with your right leg.

Lunges in motion- it is a little easier than walking, especially for those with limited joint mobility. This is also a great exercise for beginners.

Get back to the starting position. Step back, land on your heel, and lower into a lunge. The knee should form a 90 degree angle. Your back leg will support most of the weight, which will ease the load on your front leg and knee. Return to the starting position.

Hourly lunges- This movement combines the two previous exercises.

Step forward into a regular lunge, return to the starting position, step sideways into a side lunge, return to the starting position, and step back into a reverse lunge. That's one rep!

Lunge-curtsy is an amazing movement that increases hip mobility while working the leg muscles.

Get back to the starting position. Take your right leg back, crossing it with your left leg, as if performing a curtsy. Your right knee should be parallel to your left knee and form a 90 degree angle.

Reverse lunge with leg taken back- This is a great exercise to double the rate of butt growth! By adding a leg kick (a movement that exclusively works the hips, buttocks, and lower back), you can increase the curves of your figure.

Get back to the starting position. Step your right foot back into a reverse lunge. As you come back forward, lift and walk your back leg as high as possible.

Bulgarian split squats- The fact that your back leg is on the bench means that most of the work is done by the four muscles of your front leg. This exercise develops strength very well.

Starting position: left leg on the bench, right leg at a lunge distance from it. Lower yourself down until your left knee almost touches the ground. Your right thigh should be parallel to the floor.

Jumping Lunges- This plyometric exercise combines a classic lunge with an explosive jump! It is great for improving cardiovascular function as well as strengthening leg muscles.

Start in a lunge position and jump from foot to foot without changing position.

Training plan:

2 sets of 12 reps of walking lunges;
2 sets of 8 repetitions of one-hour lunges;
2 sets of 12 reps of Bulgarian split squats;
2 sets of 20 reps of jumping lunges (1 rep = 1 jump);
1 set of 12 repetitions of lunges and curtsies;
2 sets of 12 reps of lunges with the leg pulled back.

When you finish this workout, your legs will be burning, your blood will be pumping, and you'll be well on your way to toned legs and a firm butt.

If some exercises are too unclear for you, then you should watch the video. These exercises are also convenient because they can be performed at home.

“How to do lunges back and forth with dumbbells in your hands correctly?” - This is a question many newcomers to fitness ask. Each of us at least once tried to do this exercise without weights. Perhaps even in physical education classes at school or during exercises at camp.

Under the clear voice of the teacher, we performed 10–15 repetitions several sets in a row and did not get tired at all. However, the very next day after such training, the muscles of the legs and buttocks asserted themselves in such a way that climbing the stairs and simply moving around was a real challenge. This clear example proves that even lunges with your own body weight well load and effectively pump the muscles of the lower extremities.

What muscles work during lunges?

Lunges are a basic part of any fitness program, which is responsible for strength loads on the quadriceps (quadriceps) and biceps femoris muscles, gluteus maximus, gastrocnemius and soleus muscles (see photo). The exercise also targets the hamstrings, spinal erectors, and abs.

Lunges are a type of coordination-complex training. Such complex muscular work develops not only strength, but also endurance. It becomes more difficult to maintain balance with each new approach. This especially applies to those who rarely play sports.

By doing the exercise regularly, you will notice how quickly your physical shape will change: your legs will become both strong and slender, and your buttocks will become sculpted and elastic.

Exercise technique

In order for the training result to become more and more noticeable each time, it is first important to master the technique of exercise without weights, and then gradually move on to using sports equipment - dumbbells, barbells or weights.

Classic forward lunges

Place your hands on your waist and your feet slightly narrower than shoulder width so as not to lose balance and stability during the exercise. Take a step forward, placing your front foot on the floor and bending it at the knee to a right angle. Do not touch the floor with your knee. Don't lean on it. The back leg should be on the toe and the heel should be raised. Keep your back upright and straight, without bending or bending. Then return to the starting position by pushing off with your front foot. When going down, inhale, when going up, exhale.

Depending on the depth of the step, the load on different muscle groups changes. For example, short-step lunges work the quadriceps more than the gluteus, while long-step lunges do the opposite.

Back lunges (reverse lunges)

Reverse lunges differ from classic lunges in the direction of movement, so they distribute the physical load differently on the muscles of the legs and buttocks. Many athletes alternate between both varieties of this exercise.

So, to do back lunges, stand exactly hip-width apart. To maintain balance, place your hands on your waist. Then, while inhaling, bring your supporting leg back onto your toes, doing a squat on your working leg. Keep your body straight, do not bend or bend. Hands on your waist will help you maintain balance. The knee and toe should be in line and form a 90° angle. At the bottom point, you will feel a stretch in the back of the thigh of your working leg. Now, as you exhale, rise up, pushing off the floor with your working leg.

You can also learn how to do backward lunges from the video.

Back lunges with dumbbells

Reverse lunges with weights are intended for trained athletes with good stretching, as well as people ready for increased strength loads.

Take the starting position: stand straight and take one dumbbell in each hand. Keep your body straight and from this position, while inhaling, take a reverse lunge - a wide step back. Remember: you cannot touch the floor with your knee; both legs should form a 90° angle when bent. As you exhale, push your foot off the floor and return to the starting position.

If you want to pump up the quadriceps muscle, push off with your toes; if you want to pump up your gluteal muscles, then push off with your heel. Dumbbells increase the muscle load on the shoulder and arm muscles: they effectively work out their relief.

The video below shows the technique of performing reverse lunges with dumbbells.

Back lunges with barbell

The exercise is performed as the previous one. Only the dumbbells are replaced with a barbell placed on the trapeze. Reverse lunges with a barbell evenly distribute the load, strengthening, in addition to the quadriceps and gluteus maximus, the abs and oblique muscles of the back.

Back lunges from step platform

Another way to vary the exercise. The step platform will help you make a deeper lunge and work your buttock muscles more effectively.

Stand with both feet on the step platform and straighten up. Lunge, focusing your body weight on the heel of your front foot. Hold this position and use the quadriceps muscle of the front leg to return to the starting position. Repeat the exercise on the other leg.

The video shows how to do reverse lunges from a step platform.

Back lunges with kettlebells in two hands

The technique of performing the exercise coincides with the previous versions of lunges. Here weights serve as weights.

Take a weight in each hand. Stretch one hand with the weight up above you, and place the other on your shoulder girdle. Straighten up and lunge backwards with your leg. Go down. Do not touch the floor with the knee of your back leg. Use your front leg to return to the starting position. The back leg will help balance. Repeat the exercise on the other leg.

In this video I show you how to do reverse lunges with a kettlebell.

Before you start lunging, you need to tone your muscles. They will become elastic if you warm up and stretch well.

The main load during classic forward and backward lunges falls on the knee joint of the working leg. Don't do lunges if you have knee problems. Check with your doctor first.

When performing lunges with weights (dumbbells, barbells, kettlebells), you can damage the lumbar spine. Be careful and strictly follow the exercise technique.

In fitness theory, the following system of lunge repetitions has developed:

For beginners - 8 times, 3 approaches.
Athletes with good physical fitness - 12 times, 4 sets.
Athletes - 15 times, 4 approaches.

Do you want to learn how to train correctly and achieve your desired fitness results faster? Sign up for personal training with our instructors. At the Mango club they will help you become the best version of yourself!

To pump up your buttocks, you need to regularly perform special exercises. One of the most effective of these is lunges. They help make the butt firm and convex. In addition, this exercise is aimed at working the area under the buttocks, which is problematic for the vast majority of women. But to achieve results, you must perform the exercise correctly. Therefore, beginners are not recommended to immediately use weights. First, it is important to carefully learn the technique.

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Benefits of lunges for your figure

Lunges are one of the best exercises to strengthen your butt and thighs. During its implementation, the gluteal muscles, hamstrings and quadriceps actively work.

Working muscles in lunges

Depending on the technique of execution, the load can be shifted to the buttocks or the muscles of the anterior thigh. Girls usually want to pump up their butt, so they are recommended to do lunges with wide strides.

Most men aim to train their legs to increase the volume of their quadriceps. To do this, you can put your legs narrower.

It is advisable to perform lunges after squats. After all, the latter are more effective for building muscles. Lunges help to better stretch the buttocks, as a result of which they receive even more microdamage. Thanks to this, the muscles grow faster and the butt tightens.

Execution technique

To maximize the use of your gluteal muscles when performing lunges, you need to do them correctly. To do this you need to follow this technique:

1. Starting position - stand straight, straighten your shoulders and squeeze your shoulder blades together.
2. Take a step forward with your left foot. It is she who is called the worker, since she will have to receive almost the entire load. You need to step far to give your buttocks a good stretch.
3. The knee of the working leg should not extend beyond the toe so that the joints do not receive unnecessary stress. You need to keep your back straight. To tighten the buttocks, the body should not be tilted forward.
4. Body weight should fall predominantly on the working leg. The support serves to maintain balance.
5. To return to the starting position, you need to push off the heel of your working leg from the floor.

There is no need to come back every time. You can perform lunges while standing still. To do this, you will need to lunge and rise without putting your working leg to the supporting leg. At the top point, you do not need to fully extend your knees so that the load does not shift from the target muscles to the joints.

Lunges in place

In any case, you first need to complete the specified number of repetitions for one leg. Then you can rest for 30-60 seconds and do the same approach for the other one. You should do 3 approaches on each leg. Number of repetitionsis selected depending on the training goals: for weight loss - 15, for building gluteal muscles - 8–10.

To work your muscles more effectively, you need to use weights. To do this, you can pick up dumbbells or put a barbell on your shoulders. To enlarge the buttocks, the weight must be heavy enough so that you can do no more than the specified number of repetitions (8-10). To lose weight, take a small weight and perform the exercise at a fast pace.

You need to do lunges during leg training after squats and leg presses. You can exercise both in the gym and at home, if you have enough space in your apartment and the necessary equipment.

The best exercises to enlarge the buttocks - technique, training program

Types of lunges

You can perform this exercise not only in the classic version. There are other types of lunges: backwards, walking, sideways, diagonally, etc.

In addition, to increase the range of motion, you can use a platform or other elevation.

Back

Backward lunges are almost identical in execution technique to forward lunges. The only difference is that the step is taken not with the working leg, but with the supporting leg.

It is believed that because of this, the load on the muscles is reduced. But with this embodiment it is much easier to maintain balance, so you can take more weight. Plus, reverse lunges are great for beginners.

Walking

An effective exercise for losing weight and tightening your buttocks is walking lunges. During its implementation, more calories are consumed than in the standard version.

You will need to find free space to walk in a straight line for at least a few meters. You need to take dumbbells in your hands. The execution rules will be the same. First you need to step forward with your right foot and put your left foot towards it. Then immediately take a step forward with your left foot, etc.

To the sides

Side lunges are aimed primarily at working the inner thigh.

In this option, it is also important to ensure that the knee of the working leg does not go beyond the toe when stepping left and right. The feet should be on the same line.

Diagonal

Lunges with crossed legs are very effective for developing the buttocks, since the range of motion in this exercise is greater.

Here you need to place your supporting leg behind your working leg, that is, take a step diagonally. With this option, the gluteal muscles stretch better.

But the knee joints receive increased stress because they are in an unnatural position. You can reduce it if you make sure that your knees point in the same directions as your socks.

With platform

You can also increase the range of motion by using an elevation. You can use a bench, cabinet, step platform or regular chair as it. You will need to place your supporting leg on the selected object, and put your working leg forward.

This allows you to drop below parallel with the floor, maximizing the involvement of your buttocks.

This exercise is quite difficult to perform, so it is not recommended to use heavy weight. It is not suitable for beginners either.

With a barbell

Difficulties also arise when performing lunges with a barbell. Many people find it more convenient to do the exercise with dumbbells, since maintaining balance in this case is much easier.

But to build muscle, it is advisable to use a barbell. After all, this allows you to take on more weight and promotes increased testosterone secretion.

To learn how to maintain balance, you can start performing the exercise with a bodybar, the weight of which is much less than the weight of the barbell.

Another way to concentrate on working your buttocks without being distracted by maintaining balance is lunges using a Smith machine. Since the bar is fixed in it, you can take a lot of weight. After all, in this case there is no need to think about stabilizing the body.

Smith machine lunges

You can include lunges in every leg workout, alternating between different options. It is worth conducting such exercises no more than 2 times a week so that the muscles have time to recover.

And a little about secrets...

The story of one of our readers Alina R.:

I was especially depressed about my weight. I gained a lot, after pregnancy I weighed as much as 3 sumo wrestlers together, namely 92 kg with a height of 165. I thought the belly would go away after giving birth, but no, on the contrary, I began to gain weight. How to cope with hormonal changes and obesity? But nothing disfigures or makes a person look younger than his figure. At the age of 20, I first learned that plump girls are called “WOMAN” and that “they don’t make clothes that size.” Then at the age of 29, divorce from my husband and depression...

But what can you do to lose weight? Laser liposuction surgery? I found out - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a nutritionist consultant. You can, of course, try to run on a treadmill until you go crazy.

And when will you find time for all this? And it's still very expensive. Especially now. That's why I chose a different method for myself...