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Walking lunges are one of the most complete lower body exercises targeting your glutes, hamstrings, quads, calves and they even hit your inner and outer hips and thighs. Lunges being a single leg movement are also more spine-friendly than squatting.
Lunges are also great for those you need higher intensity movements for calorie burn. All lunge variations are compound movements helping you get your heart rate up! At the same time they allow you to load all your lower body muscles on one side under a significant weight providing the chance to progressively overload to build muscle and get stronger. Lunges help to really challenge your muscles, boost metabolism, and get your heart rate up. And if your hips are tight] and/or you need to work on your balance, walking lunges are an ideal exercise to add to your training routine to help improve mobility.
“Butt” how can you alter your lunges to target more of your glutes than your quads?
The walking lunge variation from Bret Contreras also known as "The Glute Guy" is designed to preferentially target your hips by using the following alterations to the traditional lunges.
"Though your trunk will lean slightly forward at the bottom of each rep, be sure not to let your hips rise before your shoulders as you stand back up," Contreras says.
Bret recommends 2 sets of 50 reps, meaning 25 reps on each side. Yes you will feel these!
You can definitely add another set, weight, or bands to these to help you to progressively overload, but no matter what you will reap the butt-building and conditioning benefits. Give them a shot!