Lunges are an extremely effective lower body exercise, especially for your quadriceps and glutes. Which of these muscle groups you train best depends on your performance. Many, especially women, do lunges for the buttocks. To accentuate this muscle group, do the following.

1. STEP OUT A LITTLE FURTHER

With lunges, the further you step forward, the more hip and buttocks you involve in the exercise. That means that you step out a bit further than the regular meter.

Again, don’t go too far forward. Provide a good stretch in your buttocks, but only in such a way that you remain stable.

2. LEAN FORWARD A LITTLE BIT

In standard lunges, you keep your upper body upright. That way, your quadriceps are the target muscle and your glutes are the auxiliaries:

If you mainly do the lunge to train your buttocks, you can create an extra training stimulus by tilting your upper body slightly forward, at an angle of 20 to 45 degrees:

Whether you keep your upper body upright or lean forward slightly, keep your back straight at all times. That is, you keep your spine in a neutral position. So don’t bend your back , because then your back will take over part of the work.

Keep your back straight. (Source: Intosport)