The Right Way To Do A Lunge For A Stronger Booty

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Lunges are one of those classic exercise moves for a reason—they work. But since they’ve probably been a part of your workout routine for as long as you can remember, it’s easy to let your form slip and rely on what you’re used to doing, even if it’s not entirely right. By getting back to basics, you can make sure you’re getting the most bang for your workout buck—and efficiently building strong legs and a butt that Will. Not. Quit.

Need a refresher? NYC-based trainer Courtney Paul, an instructor at RIPPED Fitness, is here to go through Lunges 101—because they’re definitely worth getting right. “The lunge is one of the most effective lower-body movements,” he says. “Lunges work the glutes, quads, and also engage the hamstrings.” These compound movements are also especially effective to include in your gym routine, because you burn more calories when you have more lean muscle mass.

There are a gazillion different lunge variations, but for now we’re going to focus on nailing the perfect reverse lunge. You’re using the same muscles as you would in a forward lunge, but this variation is a little easier because your center of gravity doesn’t change. That will help you stay balanced and stable during the movement, explains Paul. And it will “force you to push through the (front) heel and into the hips and glutes, which is exactly how it should be executed,” he adds.

Ready to get down (the right way)? Master the reverse lunge and the gym is yours.

Related: 10 Strength Training Tips For Beginners That Will Make Your Workout More Effective

Reverse Lunges

ReverseLunge

Whitney Thielman

  • Start in a standing position with your feet about shoulder-width apart.
  • Inhale as you step backwards with your left foot. Land on the ball of your left foot and keep your heel off the ground.
  • Now bend your knees creating two 90-degree angles with your legs. Aim to have your back knee hovering about three to six inches off the ground. Get low!
  • Pause at the bottom position and let’s go over what form looks like here: You want to have your shoulders directly above your hips and your chest is upright (no leaning forward or backward). Your right shin is perpendicular to the floor and your right knee is stacked above your right ankle. Your butt is engaged and your core is tight. And don’t forget to breath!
  • Now push through the heel of your right foot to return to standing.
  • That’s one rep—repeat with the other leg. Aim to do three sets of 20 reps during your regular gym routine.

Want an extra challenge? “If you are more advanced, I would incorporate dumbbells to raise the bar,” says Paul. “I recommend a set of 10 to 15 pound dumbbells.” Hold them by your sides as you do your newly perfected reverse lunges.

Want an extra challenge? “If you are more advanced, I would incorporate dumbbells to raise the bar,” says Paul. He recommends holding a 10- or 15-pound dumbbell in each hand with your arms by your sides. You’ll feel the burn–big time.

You may also like: 13 Incredible Bodyweight Moves You Can Do At Home

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