If squats are the king of glute exercises, lunges are the queen. Lunges are a unilateral exercise that trains one side of your body at a time, which can help correct muscle imbalances.
They are an exercise you can’t escape from if you want to deeply train your glutes. Lunges target all three glute muscles — gluteus maximus, medius, and minimus — and strengthen your hip flexors and hamstrings, too. With so many variations to choose from, there’s always a way to keep your workouts fresh and your glutes growing.
How to Lunge with Proper Form
Form can make or break your lunge. Here’s how to do it right:
- Keep your spine neutral. Avoid rounding or arching your back. A slight lean forward at the hips is okay, but your chest should stay lifted.
- Watch your knee alignment. Don’t let your front knee shoot past your toes — that puts unnecessary pressure on your joints.
- Distribute your weight evenly. Think of lunges as a single-leg squat. Push through your front heel to activate your glutes and quads.
- Modify if needed. If you have knee discomfort, try gentler variations or consult a trainer before pushing through pain.
7 Lunge Variations to Add to Your Routine
These lunge variations will hit your glutes from all angles, improving strength, balance, and mobility.
Dumbbell Side Lunges
A lateral variation that targets the glutes and quads while enhancing hip flexibility and balance.
How to do it:
- Stand tall holding a dumbbell in each hand by your sides.
- Step out to one side with your right foot, keeping your left leg straight.
- Lower your hips into a lunge on the right leg, keeping your knee over your toes.
- Push off your right foot to return to the starting position.
- Repeat on the other side.
Dumbbell Reverse Lunge
A knee-friendly lunge that focuses on the glutes and hamstrings while improving balance and stability.
How to:
- Hold a dumbbell in each hand by your sides.
- Step one leg back and lower until both knees are bent at 90°.
- Keep your chest up and weight in your front heel.
- Push through your front leg to return to standing.
- Alternate sides.
Elevated Side Lunge
Performed with one foot on an elevated surface like a step or platform, this variation increases your range of motion and adds extra tension to your glutes and inner thighs.
How to:
- Grab one dumbbell. Place the instep of one foot on the bench. Position your other foot a leg length away.
- Try to keep your heels in line with one another and your toes facing forward.
- Keep your head up and bend your standing leg to lower yourself.
- Bend your knee to a 90-degree angle and push back up to complete one rep.
Walking Lunge
A dynamic move that keeps your lower body under constant tension, building endurance and strength in your glutes, quads, and hamstrings.
- Stand with your feet shoulder-width apart. You can either keep your arms straight at your side or place your hands on your hips to help you feel steadier.
- Step your right or left leg forward, bend into your knee, and lower down while placing your weight into your front heel.
- While keeping your bent leg in the same position, step forward with your opposite leg and repeat the movement.
- Gather your balance and continue walking forward, alternating your legs into a lunge position.
Clock Lunge
Combines a forward, side, and reverse lunge into one continuous movement to target multiple muscle groups in a single set.
- Start in a standing position with your feet directly under your hips.
- The first lunge you’ll do is a forward lunge. Move your right leg forward and bend into your knee. Both knees should be at 90 degrees. This is considered to be the 12 o’clock position.
- Lift yourself back up to standing, then take that same leg and perform a side (lateral) lunge. Now you’re at the 3 o’clock stance.
- Push back again to the starting position and step your moving leg back toward 6 o’clock into a reverse lunge.
- Come back to a standing position and finish it off with another side lunge on your left leg at the 9 o’clock position.
- Rotate around the clock again using your left leg.
Curtsy Lunge
A glute- and inner-thigh-focused lunge that hits the glute medius and builds shape through diagonal movement.
- Stand so your feet are in line with your hips and place your hands on your hips.
- With either your right or left foot, step back and cross your foot behind your opposite leg.
- Lower into the curtsy and keep your back heel up so your weight rests on the ball of your foot. The front knee should bend at a 90-degree angle.
- Lift up from the curtsy and return to the starting position. Repeat on the same side or alternate the curtsy between both legs.
Jumping Lunges
An explosive plyometric variation that develops power, coordination, and muscle endurance in your glutes and lower body.
- Start in a split stance position with your hands on your hips or how you feel comfortable keeping them, your torso upright, and your knees about bent at a 90-degree angle.
- Push your chest out and lower your rear knee toward the ground in a lunge while keeping your front shin as vertical as possible.
- Push explosively off the ground, jumping and switching the position of your legs while in mid-air, landing into the lunge position with the opposite leg forward.
FAQ
What is the ideal number of sets and reps for lunges to maximize glute hypertrophy?
For muscle hypertrophy, the ideal rep range typically falls between 8-12 reps per leg, with 3-4 sets. This allows enough volume to fatigue the muscle and stimulate growth. If you're using heavier weights, you can aim for fewer reps (6-8), while maintaining proper form.
How can someone with limited hip mobility improve their range of motion for lunges?
To improve hip mobility for lunges, you can incorporate mobility exercises like hip flexor stretches, 90/90 stretches, or dynamic movements like leg swings before your workout. You can also start with modified lunges, using a reduced range of motion, and gradually increase depth as your mobility improves.
What lifting gear can help maximize your lunge exercises?
Lifting straps and knee sleeves are two pieces of lifting gear that you can use to assist during lunges. Lifting straps can help reduce grip fatigue (if you're using dumbbells) and knee sleeves can provide support and warmth, which may help reduce pain during lunges.
If you’re ready to take your lunges (and your glute gains) to the next level, gear up with UPPPER Lifting Straps and UPPPER Knee Sleeves — built for lifters who expect more from their workouts.