Lunges are all about strength and stability. They challenge your balance, they fire your core, and they work many of your major muscle groups, especially in your lower body. Lunge variations for glutes are everywhere – reverse lunge, walking lunge, curtsy lunge, the list goes on and on. Plus – add in a dumbbell in each hand suitcase style, add a tricep extension or a bicep curl in the bottom of each standard lunge, and you’ve got the epitome of a full body workout. Cheers.

But most famously, lunges are a surefire way to get the booty of your dreams. Why? Because that simple up-and-down movement (so, basically, the definition of a lunge) is WHAT YOUR GLUTES ARE BUILT TO SUPPORT! It’s both a “shortening” and a “lengthening” exercise for your lower body, making for bigger the burn and double the results. Here’s how it works: your quads, hamstrings and glutes control your descent and lengthen under tension. When you push back up to the starting position, the same muscles fluidly shorten to bring the body back to upright. Benefits abound.

First…Good Form

Before we get into some great variations to perk up your peach, remember a few form tidbits to get the best out of your lunges:

–        Don’t let your front knee go past your toes during descent.

–        Your rear knee should hover over the ground before pushing back up. Don’t fully rest it on the ground.

–        Keep your hips symmetrica and your torso straight.

–        Don’t allow your back ankle to collapse during descent. This will cause your toes to flare out.

–        Whether stepping forward or backward, be careful not to step too wide. This will cause your balance to be compromised. On the flip side, make sure your step is wide enough to create a true 90-degree angle.

–        Think “train tracks” not “tightrope.” In other words, stagger your feet instead of keeping them in a straight line. This will help maintain your balance and strengthen your lunges.

– Return completely to a standing position at the end of each rep. Failing to stand tall can cause knee pain.

A basic forward lunge or back-stepping reverse lunge will work your glutes. Significantly. However, if you’re looking for variety and some options to keep up the booty benefits, look no further. There are plenty of them to choose from.

Curtsy Lunge

A royal way to gain a royally great butt that Sir Mix-a-Lot would happily rap about. This one’s added bonus is that it works your hip adductors (inner thighs).

–        Your starting position is standing with your feet hip width apart.

–        Step your left leg behind your right leg and off to the side. Your legs will appear to be crossed (or look like the top of a ballet curtsy). Your left heel will be off the ground.

–        Bend both knees, lowering until your right thigh is parallel to the floor. Your chest should be lifted the entire time.

–        Slowly stand, pressing into your right quad as you bring your left leg next to your right leg. Switch sides.

–        Aim for 8-10 on each side.

To make this lunge variation harder, you can hold a dumbbell in a goblet position, or holding the heads parallel to the floor. You can also hold two dumbbells by your sides (suitcase style) or overhead (use lighter weights if you go for this option).

Lateral Lunges

This lunge variation moves side-to-side instead of forward-and-back. This one is a good groin stretch, in addition to working your legs and butt.

–        Stand with feet hip width apart.

–        Plant your right foot flat, step your left leg out wide to one side.

–        Bend your left knee. Don’t let your knee go beyond your toes.

–        Keep your chest tall (though your upper body will lean slightly forward).

–        Drive through your left foot and quad to push off and return to the standing position.

–        You can either do 8-10 on one side before switching to the right leg, or you can alternate sides every time.

These can also be done with dumbbells. You can hold one dumbbell goblet style or hold the heads parallel to the ground. You could also hold two dumbbells in the front rack position.

Pendulum Lunge

This lunge variation fires one leg at a time and tests your balance.

–        Step your right leg forward and drop your back left knee into a lunge.

–        Push off your right leg and immediately step it back, bending your knee as you lower. (Alternating between a forward lunge and a reverse lunge).

–        Alternate 8-10 times. Avoid touching the floor in between lunges.

–        Switch sides, leading with the left leg.

Try this one with two dumbbells held suitcase style, one in each hand. You could also challenge your balance even further by holding one heavy dumbbell, two dumbbells or even a single kettlebell overhead.

Split Squat (or Single Leg Squat)

The title may say “squat,” but this move is all lunge. If you tell me you don’t feel this one in your boo-tay, I’ll know you’re lying.

–        Your starting position is a split stance. Stand with one foot staggered in front of each other (remember – “train tracks,” not “tightrope.” See above.)

–        Lower into a lunge, with both knees at a 90-degree angle and your chest upright.

–        Come straight up to standing, with your legs straight at the top. Don’t lock out!

–        Immediately, and without switching sides, lower back down into a lunge.

–        Repeat 8-10 times, then switch front leg.

To REALLY spice up your balance game and test your knee stability,, try these as Bulgarian split squats. Plant your front foot on the ground, rest your back heel 2-3 feet away on a weight bench, table or box. Bend your front leg until your knee is at 90-degree angles, your back knee should just graze the ground and then push up. Careful with this one that you aren’t leaning too far forward or too far back so your weight is unevenly distributed.

Both variations could be done with one or two dumbbells.

Skater Squat

This variation keeps your back leg elevated. Light weights (5-10 lbs) can help counterbalance on this one, since you’ll be relying heavily on balance.

–        The starting position is standing with feet hip width apart.

–        Plant your right foot into the ground. Lift your left leg back and at an angle (similar to a curtsy lunge), with your knee grazing the back of your right leg. Bend your leading leg into a 90-degree angle, with your back knee just touching the floor.

–        Drive through your right quad to come back up. Your left leg should still be bent at an angle behind your right leg, challenging your balance.

–        Go immediately back down.

–        Do 8-10 reps, and switch sides.

Lunge and Overhead Press

Can I offer you some shoulder mobility amd stremgtj with your booty gains?

–        Stand with your feet hip width apart. Hold one dumbbell in your left hand.

–        Step your left foot back into a backward lunge, holding the dumbbell in the front rack position.

–        In the bottom of the lunge, do a shoulder press with your left hand holding the dumbbell.

–        Lower your dumbbell back to the front rack position as you use your right leg to push your left leg off and return to standing.

–        Do 8-10 reps, then switch the leg that is moving and the hand holding the dumbbell.

Jumping Lunge

The good news: This is not a burpee move. The bad news (or the good news, if you’re really looking for cardio endurance with a side of glorious glutes): Your heart will be racing so fast you might be wishing for a burpee. Yes, really.

–        Step your right foot back into a reverse lunge.

–        In a quick, fluid movement, push back up and immediately lunge forward with your right leg while jumping. Do not stop between the two.

–        Do 10-20 reps.

Careful to keep your knees soft on this one. Land gently.

A Few Other Ideas…

As you can see, there are plenty of lunge variations to keep you from getting bored. However, if you’re looking for a few more options to keep things fresh, here you go:

–        Use a slider on your back foot and do backward lunges or curtsy lunges. For a DEEEEEP stretch, try one on your moving leg for a lateral lunge.

–        Take your lunges on a walk – do 100m of forward lunges in the gym, in a park, around the house, anywhere! (I’m actually part of a “Glutober” challenge doing this after every WOD right now. It works. Trust me.)

–        Do a traditional lunge with a pulse hold for 30 seconds on each side. Add dumbbells if you dare!

–        Lower into a static lunge and do tricep extensions with light weights. Do 8-10 tricep extensions, and then switch legs and do it again.

–        Forward lunges with overhead dumbbells.

–        For an extra challenge keeping your chest upright (and/or if you aren’t ready for weights), keep your hands in prisoner stance (fingers clasped behind your head, elbows pointed straight out and parallel to the floor).

–        Add a knee driver. Complete one backward lunge, then bring your back knee up to a high knee in front of your chest. Lower back into the backward lunge. Do 10-12 reps and switch sides. These also work well as walking lunges, switching legs each time.

Make lunges part of your regular strength training routine, and who knows. The next time you’re at the mall, you might hear some girl go, “Oh, my God, Brittany. Look at her butt…”

Because no one ever rapped about small asses.

Lunges are all about strength and stability. They challenge your balance, they fire your core, and they work many of your major muscle groups, especially in your lower body. But – add in a dumbbell in each hand suitcase style, add a tricep extension or a bicep curl in the bottom of each standard lunge, and you’ve got the epitome of a full body workout. Cheers.

But most famously, lunges are a surefire way to get the booty of your dreams. Why? Because that simple up-and-down movement (so, basically, the definition of a lunge) is WHAT YOUR GLUTES ARE BUILT TO SUPPORT! It’s both a “shortening” and a “lengthening” exercise for your lower body, making for bigger the burn and double the results. Here’s how it works: your quads, hamstrings and glutes control your descent and lengthen under tension. When you push back up to the starting position, the same muscles fluidly shorten to bring the body back to upright. Benefits abound.

First…Good Form

Before we get into some great variations to perk up your peach, remember a few form tidbits to get the best out of your lunges:

–        Don’t let your front knee go past your toes during descent.

–        Your rear knee should hover over the ground before pushing back up. Don’t fully rest it on the ground.

–        Keep your hips symmetrica and your torso straight.

–        Don’t allow your back ankle to collapse during descent. This will cause your toes to flare out.

–        Whether stepping forward or backward, be careful not to step too wide. This will cause your balance to be compromised. On the flip side, make sure your step is wide enough to create a true 90-degree angle.

–        Think “train tracks” not “tightrope.” In other words, stagger your feet instead of keeping them in a straight line. This will help maintain your balance and strengthen your lunges.

– Return completely to a standing position at the end of each rep. Failing to stand tall can cause knee pain.

A basic forward lunge or back-stepping reverse lunge will work your glutes. Significantly. However, if you’re looking for variety and some options to keep up the booty benefits, look no further. There are plenty of them to choose from.

Curtsy Lunge

A royal way to gain a royally great butt that Sir Mix-a-Lot would happily rap about. This one’s added bonus is that it works your hip adductors (inner thighs).

–        Your starting position is standing with your feet hip width apart.

–        Step your left leg behind your right leg and off to the side. Your legs will appear to be crossed (or look like the top of a ballet curtsy). Your left heel will be off the ground.

–        Bend both knees, lowering until your right thigh is parallel to the floor. Your chest should be lifted the entire time.

–        Slowly stand, pressing into your right quad as you bring your left leg next to your right leg. Switch sides.

–        Aim for 8-10 on each side.

To make this lunge variation harder, you can hold a dumbbell in a goblet position, or holding the heads parallel to the floor. You can also hold two dumbbells by your sides (suitcase style) or overhead (use lighter weights if you go for this option).

Lateral Lunges

This lunge variation moves side-to-side instead of forward-and-back. This one is a good groin stretch, in addition to working your legs and butt.

–        Stand with feet hip width apart.

–        Plant your right foot flat, step your left leg out wide to one side.

–        Bend your left knee. Don’t let your knee go beyond your toes.

–        Keep your chest tall (though your upper body will lean slightly forward).

–        Drive through your left foot and quad to push off and return to the standing position.

–        You can either do 8-10 on one side before switching to the right leg, or you can alternate sides every time.

These can also be done with dumbbells. You can hold one dumbbell goblet style or hold the heads parallel to the ground. You could also hold two dumbbells in the front rack position.

Pendulum Lunge

This lunge variation fires one leg at a time and tests your balance.

–        Step your right leg forward and drop your back left knee into a lunge.

–        Push off your right leg and immediately step it back, bending your knee as you lower. (Alternating between a forward lunge and a reverse lunge).

–        Alternate 8-10 times. Avoid touching the floor in between lunges.

–        Switch sides, leading with the left leg.

Try this one with two dumbbells held suitcase style, one in each hand. You could also challenge your balance even further by holding one heavy dumbbell, two dumbbells or even a single kettlebell overhead.

Split Squat (or Single Leg Squat)

The title may say “squat,” but this move is all lunge. If you tell me you don’t feel this one in your boo-tay, I’ll know you’re lying.

–        Your starting position is a split stance. Stand with one foot staggered in front of each other (remember – “train tracks,” not “tightrope.” See above.)

–        Lower into a lunge, with both knees at a 90-degree angle and your chest upright.

–        Come straight up to standing, with your legs straight at the top. Don’t lock out!

–        Immediately, and without switching sides, lower back down into a lunge.

–        Repeat 8-10 times, then switch front leg.

To REALLY spice up your balance game and test your knee stability,, try these as Bulgarian split squats. Plant your front foot on the ground, rest your back heel 2-3 feet away on a weight bench, table or box. Bend your front leg until your knee is at 90-degree angles, your back knee should just graze the ground and then push up. Careful with this one that you aren’t leaning too far forward or too far back so your weight is unevenly distributed.

Both variations could be done with one or two dumbbells.

Skater Squat

This variation keeps your back leg elevated. Light weights (5-10 lbs) can help counterbalance on this one, since you’ll be relying heavily on balance.

–        The starting position is standing with feet hip width apart.

–        Plant your right foot into the ground. Lift your left leg back and at an angle (similar to a curtsy lunge), with your knee grazing the back of your right leg. Bend your leading leg into a 90-degree angle, with your back knee just touching the floor.

–        Drive through your right quad to come back up. Your left leg should still be bent at an angle behind your right leg, challenging your balance.

–        Go immediately back down.

–        Do 8-10 reps, and switch sides.

Lunge and Overhead Press

Can I offer you some shoulder mobility amd stremgtj with your booty gains?

–        Stand with your feet hip width apart. Hold one dumbbell in your left hand.

–        Step your left foot back into a backward lunge, holding the dumbbell in the front rack position.

–        In the bottom of the lunge, do a shoulder press with your left hand holding the dumbbell.

–        Lower your dumbbell back to the front rack position as you use your right leg to push your left leg off and return to standing.

–        Do 8-10 reps, then switch the leg that is moving and the hand holding the dumbbell.

Jumping Lunge

The good news: This is not a burpee move. The bad news (or the good news, if you’re really looking for cardio endurance with a side of glorious glutes): Your heart will be racing so fast you might be wishing for a burpee. Yes, really.

–        Step your right foot back into a reverse lunge.

–        In a quick, fluid movement, push back up and immediately lunge forward with your right leg while jumping. Do not stop between the two.

–        Do 10-20 reps.

Careful to keep your knees soft on this one. Land gently.

A Few Other Ideas…

As you can see, there are plenty of lunge variations to keep you from getting bored. However, if you’re looking for a few more options to keep things fresh, here you go:

–        Use a slider on your back foot and do backward lunges or curtsy lunges. For a DEEEEEP stretch, try one on your moving leg for a lateral lunge.

–        Take your lunges on a walk – do 100m of forward lunges in the gym, in a park, around the house, anywhere! (I’m actually part of a “Glutober” challenge doing this after every WOD right now. It works. Trust me.)

–        Do a traditional lunge with a pulse hold for 30 seconds on each side. Add dumbbells if you dare!

–        Lower into a static lunge and do tricep extensions with light weights. Do 8-10 tricep extensions, and then switch legs and do it again.

–        Forward lunges with overhead dumbbells.

–        For an extra challenge keeping your chest upright (and/or if you aren’t ready for weights), keep your hands in prisoner stance (fingers clasped behind your head, elbows pointed straight out and parallel to the floor).

–        Add a knee driver. Complete one backward lunge, then bring your back knee up to a high knee in front of your chest. Lower back into the backward lunge. Do 10-12 reps and switch sides. These also work well as walking lunges, switching legs each time.

Make lunges part of your regular strength training routine, and who knows. The next time you’re at the mall, you might hear some girl go, “Oh, my God, Brittany. Look at her butt…”

Because no one ever rapped about small asses.