Glutes refer to the muscles in your butt. They include the gluteus maximum, which is the largest muscle, the gluteus medius, and the gluteus minimus.
Lunges are a brilliant exercise for strengthening your core, glutes, quads, hamstrings and calves.
Lunges can be made in multiple directions. Forward and backward lunges work on the gluteus maximus.
Side-to-side lunges, you work on the gluteus medius and minimus. These are located on the sides of your butt. They’re part of a muscle group called hip abductors, which allow your legs to move sideways.
In this article, we will show you the best types of lunges for glutes.
WHAT TYPE OF LUNGE IS BEST FOR GLUTES?
According to Self, lunges are like a single-leg squat. As you bend your knee to get into position, the lunge will engage your hips and butt without putting too much pressure on your joints.
Here are the best lunges for glutes.
1.     FORWARD LUNGE
To do this exercise:
-Stand with your feet shoulder-width apart and your hands on your hips. You can also hold them against your chest. This exercise is meant to utilize your body weight.
-Step forward about two feet with your left foot, planting it firmly on the ground.
-Bend forward to create two 90-degree angles with your knees. Bend your torso forward slightly. Keep your left thigh parallel to the ground with your left knee directly in line with your left foot.
-As this is one of the best lunges for glutes, keep your core and butt tightened.
-Push through your left leg to return to starting position. This is 1 rep. Repeat for one leg for multiple reps before switching legs.
2.     REVERSE LUNGE
To do this exercise:
-Stand with your feet shoulder-width apart. Hold your hands together in front of your chest or rest them against your waits/hips.
-Lift your left foot and step back about two feet. Stand on the ball of your foot, with your heel raised from the ground.
-Bend both knees until your right thigh and left shin are parallel to the ground.
-Lean forward slightly so you don’t round your back.
-Keep your right knee in line with your right ankle. Make sure your butt and core remain engaged.
-Push through the heel of your left foot to get into starting position to complete one rep.
3.     DUMBBELL FORWARD LUNGE
To do this exercise:
-Stand with your feet shoulder-width apart. Hold a dumbbell in each hand with your arms resting against your sides, palms facing in.
-Lift your left foot and step forward about two feet, planting it firmly on the ground.
-Bend forward to create two 90-degree angles with your knees. Bend your torso forward slightly to prevent your back from arching. Keep your left thigh parallel to the ground with your left knee directly in line with your left foot.
-Engage your core and butt.
-Push through your left heel to return to the starting position, then repeat for the other legs.
4.     DUMBBELL REVERSE LUNGE
To do this exercise:
-Stand with your feet shoulder-width apart. Hold a dumbbell in each hand with your arms resting against your sides, palms facing in.
-Lift your left foot and step back about two feet. Stand on the ball of your foot, with your heel raised from the ground.
-Bend both knees until your right thigh and left shin are parallel to the ground.
-Lean forward slightly so you don’t round your back.
-Keep your right knee in line with your right ankle. Make sure your butt and core remain engaged.
-Push through the heel of your left foot to get into starting position to complete one rep.
5.     LATERAL LUNGE
Do this exercise with your body weight. This is one of the best lunges for glutes.
To do this exercise:
-Stand with your feet together with your hands on your hips.
-Take a big step two feet to the left. When your foot hits the floor, hinge forward at the hips, push your butt back and bend your left knee into a lunge.
-Hold this position for a second. Then push off your left leg to return to starting position. This completes one rep. Do this multiple times for your left leg then switch or alternate each leg.
6.     CURTSY LUNGE
To do this exercise:
-Stand with your feet shoulder-width apart with your hands on your hips or hold them together against your chest.
-Step your left foot diagonally behind you and lower your left knee until it almost touches the floor. Your front knee should bend to almost 90 degrees.
-Drive through your right heel to get back to starting position. Repeat with the other leg.
This is one of the effective types of lunges for glutes that also engages the core, soleus and calf muscles.
7.     REVERSE LUNGE WITH ROTATION
Not only is this one of the best lunges for glutes, but it also stretches your midback.
To do this exercise:
-Stand with your feet shoulder-width apart. You can put your hands in front of your chest. You can also hold a dumbbell in front of you with your palms holding the ends.
-Step back about two feet with your left foot landing on the ball of your foot. Ensure your heel stays off the floor.
-Bend both knees to make 90-degree angles with each leg. Keep your chest open and your back straight.
-With your left knee on the floor, slowly rotate your torso to the right.
-Rotate back to the centre, then push off the heel of your right foot to return to starting position.
-Step back with your right foot and lower into a reverse lunge to complete one rep.
8.     LUNGE JUMP
To do this exercise:
-Stand with your feet together, then step back two feet with your left foot, landing on the ball of your foot.
-Bend both knees until your right thigh and left shin are parallel to the floor.
-Push through both feet to jump straight up,holding your arms by your side to add momentum.
-When you land go into a lunge before jumping again.
9.     SINGLE-LEG DEADLIFT TO REVERSE LUNGE
To do this exercise:
-Stand with your feet together with a heavier dumbbell in each hand facing inward.
-Stand on your right leg and bend the knee slightly. Raise your left leg behind you, then hinge forward at the hips until your chest is parallel to the ground.
-With your back straight, push through your right heel to go back to standing while pulling the weight back to start.
-Keep your core tight and squeeze your butt when your left foot is back on the ground.
-Step back two feet with your left foot, landing on the ball of your foot with your heel off the floor.
-Bend both knees until you kneel with your left knee. Push through the heel of your right knee to stand. This is one rep.
10. 5 O’CLOCK LUNGE
To do this exercise:
-Stand with your feet hip-width apart. Hold a weight by the ends in front of your chest, palms facing inward with your elbows bent.
-Take a big step to the right, rotating away from your body clockwise toward the 5 o’clock position.
-Keeping your left leg unbent, bend your right knee into a lateral lunge.
-Push through your right heel to stand, rotating back to the starting position.
TAKEAWAY
Lunges can be changed or added to other exercises like deadlifts and squats.
The best types of lunges for glutes ensure that your butt is engaged through every move.
You should avoid doing lunges if you have chronic knee pain or are recovering from an injury.
