Learn how to make lunges an even bigger pain in the ass... in a good way.
They develop your glutes, hamstrings, quads, and calves in addition to hitting your inner and outer hips and thighs. Plus, the single-leg movement pattern is more spine-friendly than bilateral squatting.
They also live at the intersection of strength and cardio, meaning they really challenge your muscles, boost metabolism, and get your heart rate up. And if your hips are tight and your balance is suspect, walking lunges are an ideal exercise to plugin to your regimen.
This walking lunge variation from Bret "The Glute Guy" Contreras, as part of the #MHGluteProject, is designed to preferentially target your hips by using the following 2 tweaks:
1. Take a 30-degree diagonal step outwards on each rep as if creating a zig-zag pattern.
2. Use a longer stride to create as vertical of a shin angle with the floor as you can.
"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. Yeah, that's gonna burn a bit.
I've done these for 10 straight minutes before as part of my extended lunge work and I can attest to the butt-building and conditioning benefits. Give them a shot!