Fitness

Glute exercise: Double lunge

Author: Canadian Living

Fitness

Glute exercise: Double lunge

Glute exercise: Double lunge
This no-equipment exercise targets many muscles at once as it strengthens and tightens your gluteals. It promotes balance and helps boost metabolism – and it will give you a leaner look and shapely lift within weeks. Best of all, stronger gluteals mean a stronger, more stable lower back and knees.

Moves
Starting position
• Stand tall with feet hip-width apart, abdominals pulled in, hands on hips and shoulders relaxed.

Action
• Step back with your left foot and let it lightly touch the floor; keep your heel lifted.
• Lower your hips until your front thigh is almost parallel with the floor (A).
• Push off your left foot and lift that knee as you stride forward into a lunge with that leg (B). Lower your hips until front thigh is parallel to the floor (C).
• Push off your left foot to return to starting position.    
• Do one to three sets of eight to 15 repetitions on one leg, then switch sides. For an extra challenge, hold a light (three to five kilograms) dumbbell in each hand.

What not to do
Don't lean back or forward.
Don't let your front knee wobble side to side or move forward past your toes.

Muscles worked
• Gluteus maximus, medius and minimus (superficial, middle and deepest gluteals)
• Quadriceps
• Hamstrings
• Inner thigh/adductors
• Outer thigh/abductors

Maureen's tip
To shape and strengthen on the go, give your backside a tight squeeze every time you take a stride or step. (Imagine holding a winning lottery ticket between your cheeks.)

Read more:
Get strong, sexy shoulders
8 ways to blast belly fat
More butt-lifting exercises
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Glute exercise: Double lunge

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