the Lunges is one of those basic bodybuilding movements that anyone should work out one day, especially those who are keen on building their glutes!

It’s very simple, we do not have better on hand from a point of view of balance and proprioception, as the position of the lower body forces hips, abdominals, and shoulders to work together so as not to be unbalanced by the weight of the load.

Reassure me, when I talk to you about Lunges, you’re not just thinking about Lunges before; not true?

No, because it would be a shame! If this variant is actually the one we are most used to seeing in theaters (and even outside), it is also the one on which we see the most execution errors, and which a fortiori, causes the most injuries.

Clearly, you have other better options at your disposal, and we will see some of them in this article. But since we can’t cut it, let’s start with these famous front slits and see how to make them.

How to make Lunges?

First, we grab the dumbbells (or kettlebells) in a neutral grip. Note, however, that the exercise is also possible with the free bar or the smith machine, which has the advantage (or the disadvantage of you to see) of not submitting to the imbalance.

(I see you as a person with an interest in bodybuilding! )
So I advise you of these products that you will need in this sport:

When you grab the dumbbells, you directly sheath the abs to provide stability, then place your shoulders in the back position to keep your back straight during the movement. The gaze is then projected towards the horizon, you are ready to send that damn leg to the slaughterhouse!

Take a big step forward, well done! Note that your rear leg heel comes off, and that’s ok! Never leave this last dish on the ground (it can nevertheless be slightly offset).

Small aside from you to me: do not forget that the lunge is a bending of the front leg, executed on a vertical axis (ie approximately from top to bottom, for those who are struggling to follow), it is the pelvis that descends vertically together with the knee of the rear leg… I don’t want to see the knee of the front leg projected! If that knee sticks out past your toes … the joint will be under tremendous stress which can lead to tendonitis. It’s not what you want, end of security.

Lower the pelvis vertically at the same time the knee of the rear leg, the heel of the front leg is in turn perpendicular to the knee of this same leg, well.

Now, you push hard on the front heel to go up while exhaling. The knees are at all times in the axis of the feet, no knees inward, never! As the exercise is stationary, you must do all of your repetitions on one leg before moving on to the other.

So much for the classic, now there are many variations, such as “walking lunges”, “stepping lunges”, “jump lunges”, much more dynamic, it will nevertheless be necessary to master the vertical descent movement before tackling to something else.

Let’s see together 4 other very nice movements if you aim to build your glutes and gain mass in the legs.

Targeted Muscles

The muscle groups involved can strongly depend on the performance of your Lunges, however, it is recognized that the main muscles recruited are:

  • quadriceps
  • ham ischios
  • gluteal
  • calves (soleus)

Good to know :

  • the greater the gap between the legs, the more the work is done on the hamstrings and glutes (interesting for you girls looking for a chubby butt).
  • conversely, the smaller the gap, the more the tension is focused on the quadriceps.
  • if the knee flexion is greater than the hip flexion, we are on a dominant quadriceps, if it is the opposite, we are on a dominant gluteal region.

So it’s all well and good, you’ll tell me, but you want to get to the heart of the matter and do battle with the “lunges”! Minute Papillon, a theory first, then practice.

Interest of Lunges

Lunges make it possible to work the thighs and glutes while being less limited by the erectors of the spine (lumbar) as in squat, on the one hand, because the back remains more vertical and on the other hand because the loads handled are lower since an only one thigh works at a time.

However, Lunges are an exercise requiring certain agility (balance) which makes it an exercise where one cannot really force. They are therefore to be used in addition to other movements.

Danger / Against – Lunges

Exercise is demanding on the knee joint, especially if the pace is short. We advise you to precede it with several series of leg extensions.

If pain occurs, do not hesitate to reduce the amount of knee flexion so that you can perform the movement painlessly. The maximum step length is, when your thigh is parallel to the ground, that it forms a right angle with your calf.

Note also that in case of a problem on the back, we do not recommend the practice of Lunges. Even if the load is “light”, putting pressure (a weight) on the back is never without risk.

Safety Instructions

Be sure to move your foot forward so that the knee angle is 90 degrees. The knee should not extend beyond the front of the foot as this stresses the joint.
Work safely with a bar rest or a squat cage if you use a straight bar instead of dumbbells. This is used to set the bar between sets.
Beginners in bodybuilding should learn this movement by working at bodyweight or using a light bar. We can increase the load once the exercise is mastered.

(I see you as a person with an interest in bodybuilding! )
So I advise you of these products that you will need in this sport:


Inhale during the descent and exhale when you return to the starting position.


The larger the leg spacing, the more stress is applied to the glutes and hamstrings. Conversely, a smaller spacing will favor the work of the quadriceps.

Lunges can be done on-site without advancing or backing up, or by walking if there is enough space.
It is possible to perform the front lunges with a straight bar or two dumbbells. Another variant is to make Lunges on the side. This requires more adductors, that is to say, the inner thighs.

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