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