Lunges to GROW YOUR GLUTES!

There are so many types of lunges but not all of them FIRE UP YOUR GLUTES! Here are our top 4 glute focused lunges to BUILD a nicer "peach".

The Fit Projects "Fantastic 4"

1. Reverse Lunges

2. Bulgarian split squat

3. Walking lunges

4. Deficit Bulgarian split squat

All 4 of the above are focused on triggering your glutes BUT if your form is off, those quads are going to get fired up and the muscles you are trying to grow wont switch on the way they should.

The three main muscles in your Glutes are;

• Gluteus maximus.

• Gluteus medius.

• Gluteus minimus.

Form

To keep it simple. When focusing on switching on the glutes you want to ensure you are PUSHING THROUGH YOUR HEELS. Once the weight transfers into your toes, your quads and other neighbouring muscles to the glutes, take over. DRIVE UP THROUGH YOUR HEELS! During a lunge, a squat, a hip thrust..... almost every leg exercise where your feet are planted on the floor.. think HEELS!

Another note to add would be perfecting the placement of your knees. For lunges specifically, a common misconception is that knees do not go over your toes during a lunge.

You are missing out on a greater range of motion by stopping at the ankle... the knee DOES go past the toes, your muscles are still activated and there is no proof or evidence to suggest that stopping at the ankle ( or toes ) is the optimal way to do a lunge.

Push past your feet!

Mind Muscle Connection

While you are performing an exercise, you focus your mind on “squeezing” the muscle that is doing the work. Your undivided attention is on contracting the muscle during both the lifting and lowering phase of every repetition. Conversely, you are NOT focusing on getting the weight up or moving the weight through space. This would be an external focus.

If you are new to strength training, it may be more beneficial in the beginning to focus on just lifting and lowering the weight; an external focus. However, as you gain strength, you’ll want to slowly begin to focus more sets and reps on squeezing those lower body muscles.

Give this internal focus a try on your next workout. You may be surprised at how much more difficult your workout feels!

Yours in health,

Coach Kimmi