Lunges for Glutes: Your Ultimate Guide For All Lunge Variations

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Table of Contents

Building an envious set of glutes isn’t easy! The sweat, hard work and consistency take dedication and willpower.


And let’s be real…….


The work you put in at the gym is fantastic!


Making squats your best friend is incredible!


And pushing yourself to progress shows you want it!


But there are more ways to hit your butt to ensure it grows!


Now, let’s make it easier!


Adding lunges to your workout game will make a massive difference to your butt! It will fast-track your results beyond your wildest expectations!


That’s why I have put this article together!


I want you to learn the benefits of lunges, why, how to do them and what to expect from them!


I want you to demand that your glutes grow!


I want you to command your gluteus maximus, gluteus medius, and gluteus minimus in growing! (yep, that’s the name of the three muscles in the buttocks)


You WILL get that strong, rounded, fuller set of buttocks!


So if you want to power up your glute growth and get that rounded butt – read on!


Let’s kick butt! (sorry! I couldn’t resist!)


Recommended Read: >>> The Ultimate 1 Hour Full Body Workout You Should Do <<<

Why you should do lunges

Lunges are an excellent exercise that you should add to your training regime.


If your goal is to work the lower body with a focus on your glutes, then it’s almost criminal not to have these in your workouts!


Yes, they are complex and will challenge you, primarily if you perform weighted versions of the exercise. But they WILL make your glutes grow and become fuller.


But it doesn’t stop there!


Lunges will work the core and your cardiovascular system. This makes them a foundational functional exercise due to the overall benefits they have to the body!


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Recommended Read: >>> Arnold Back Workout: How to Make Your Back Huge!<<<

Which muscles do lunges work?

Lunges work multiple muscle groups in your body. They primarily target the quadriceps, glutes and hamstrings. But that’s not all.


The core, lower back, and calves also play a part in the lunge execution.


And so this exercise is an overall leg and butt builder that you shouldn’t live without.


Know your glute muscles

the glute muscles and anatomy

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Why do you need strong glutes?

Having a solid set of glutes will set you up for success in general mobility as well as virtually all leg exercises in the gym.


But that’s not all; let me go through the other benefits you’ll get:


Better posture: Strong glutes help keep your hips aligned, which will improve your posture and help reduce back pain.


Improved athletic performance: Your glutes are one of the most powerful muscle groups in your body and play a significant role in many athletic movements. So if you want to run faster, jump higher or even just be able to keep up with your friends in the park, you need to have strong glutes!


Better daily activities: Strong glutes can also help you with everyday activities like climbing stairs, carrying shopping and even sitting down and standing up.


Better appearance: Strong glutes can give you “that” lifted and toned look, and let’s be honest, who wouldn’t want that?


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Recommended Read: >>> Best Gym Machines for Glutes <<<

How to do the perfect traditional lunge?

Alright, let’s get started!


  • For ease, I will talk through how to do a traditional lunge without any weight or other assistance.


  • Start standing with your feet hip-width apart.


  • Keep your back straight, shoulders down and back and core tight.


  • Step forward with your foot, making sure the first part to touch the floor is your heel.


  • As you step forward, bend both knees and squat forward and down


  • Your rear knee should lightly touch the ground, and your front thigh should be parallel to the floor. Try to ensure that your front knee does not go too far over your toes.


  • Using your front heel, push your body weight back up so you can return to the standing position.


Well done! That’s one lunge completed for one leg. Now repeat on the other side to complete one rep for both legs.


Aim to perform ten reps per side, and when this becomes easy, start with a dumbbell in each hand.


As you progress, you can add weights or resistance bands to increase the challenge


Congratulations! You’ve just learnt how to perform the lunge.


Eight different lunges to train your glutes

Lunges come in various styles; each has deviations and intensities of muscles worked!


I’m going to show you eight of the most incredible (yet popular) ones:


*Note: Always keep your core engaged and your back straight regardless of the lunge variations you perform.


Recommended Read: >>> How To Get Rid Of Inner Thigh Pain After Squats? <<<

#1 Forward lunge:

Forward Lunge

A classic lunge where you step forward with one leg and bend both knees to lower your body.

#2 Reverse lunge:

Reverse Lunge

You step backwards with one leg instead like a forward lunge.

#3 Walking lunge:

Walking Lunge

A lunge where you step forward with one leg and then step forward with the other leg, repeating the movement to walk forward.

Recommended Read: >>> Do Squats Make Your Thighs Bigger Or Smaller? <<<

#4 Static lunge:

Static Lunge

A lunge where you stay in one spot and alternate legs rather than stepping forward or backwards.

#5 Lateral lunge:

Lateral Lunge

A lunge where you step out to the side with one leg and bend that knee to lower your body.

#6 Jump lunge:

Jumping Lunge

A lunge where you perform a forward or reverse lunge and then jump up, switching legs in the air before landing.

Recommended Read: >>> Squat Standards: How Much Should I Squat For My Weight? <<<

#7 Lunges with a kick:

Lunge with a Kick

A lunge where you kick the back leg forward while lunging.

#8 Reverse lunge with a knee lift:

Reverse Lunge with Knee Lift

A lunge where you step backwards with one leg and lift the knee of the back leg as you lunge.

Why lunges are one of the best exercises for your glutes (and overall health!)

Lunges are like the superfood of exercises for your glutes! Just like spinach is packed with vitamins and nutrients, lunges are packed with glute-building power. But why are they so great?


First off, lunges target your glutes directly. Your glutes are the muscles in your butt that help you stand up, walk, and even run. When you do lunges, you’re explicitly working those muscles, making them stronger and more toned.


But lunges also do more than work your glutes. They also work your thighs, core, and even your calves. So they’re like a one-stop shop for your lower body. It’s like going to the mall, but instead of buying clothes, you’re buying muscles!


Plus, lunges are a functional exercise, mimicking everyday movements like walking and climbing stairs, so you’re not just building muscle but also improving your overall fitness and balance.


And the best part? You don’t need special equipment; you can do lunges anywhere. So next time you’re watching your favorite TV show, take a break and do some lunges. Your glutes (and your overall health) will thank you!


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FAQs on why you need to train glutes

Can I do walking lunges or reverse lunges to hit the glutes?

Walking lunges and reverse lunges are excellent choices for training the glutes. They offer different ways to train the lower body and keep the muscles guessing.

What are the three best lunges to train the glutes?

Forward lunges, lateral lunges and reverse lunges are the most popular style of lunges that all hit the lower body well.

What type of lunge is best for the glutes?

Several lunges can target your glutes, but some are more effective than others.


The reverse lunge is one of the best lunges for your glutes. This type of lunge involves stepping backwards instead of forward, emphasising your glutes and hamstrings more.


Another great option is the lunge with a twist, where you lunge forward and twist your torso towards the front leg. This variation helps to engage your glutes while working your core and obliques.


A Bulgarian split squat is also a great option. It’s similar to a lunge, but you perform the exercise with one foot on a bench or box. This variation emphasises the front leg, which works the glutes and quadriceps.


Finally, the single-leg deadlift lunge is a compound movement that will work your glutes, hammies and lower back as well, as you have to balance on one leg while you lunge.


It’s important to note that any lunge will target your glutes to some degree, but these variations are especially effective for targeting and building the glutes muscles. Switching up your exercises to target your muscles from different angles and keep your workout interesting is always good.


How do you make lunges target your glutes?

To target your glutes when lunging, ensure that you perform the movement correctly. The natural stretch in the movement will call upon your glutes to work hard and be trained.

Are lunges or squats better for the glutes?

Squats are known as the king of the lower body, and lunges are known as the queen! Read into that what you will, but both can be made to work the glutes hard! The key is to ensure you perform the exercise correctly and always add resistance (weights etc.)

Will lunges make my bum bigger?

Lunges will work the glutes, making them more rounded and prominent.

Why lunges are better than squats?

Lunges are allegedly better than squats as they force the body to use one leg at a time. Doing this forces the body to stabilise itself more and works the primary and supporting muscles.

Will squats make my bum rounder?

Squats will work and build the buttocks, resulting in a more pronounced and round shape.

Will glute exercises cause knee pain?

Glute exercises such as lunges will not cause knee pain as long as you perform them through a full range of motion and with a weight based on your current strength and fitness level.

Closing thoughts on glute training with lunges

There is no excuse now! You got to add lunges to your workout program and reap the gains!


You deserve that butt and need to work it progressively harder with different exercises, and lunges are your butt weapon of choice!


Learn the exercise, perform them regularly, add reps and/or weight and watch your bum develop and become more muscular!


But it doesn’t stop here! We want to hear about your results! So please drop us a line and let us know how you get on! After all, we all want to learn and grow together!


lunges for glutes

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