Are you are bored of doing the same lunges over and over!? These butt moves will help you tone and shape your butt from every angle plus are far more interesting than basic lunges.
Strengthen your butt and thighs with this lunges workout. You can do 3 sets of 10 to 12 repetitions on each side.
1. Reverse Lunge
Stand up straight with both feet together. Take a large step backward with your left foot. Bend both knees about 90 degrees and keep your shoulders over your hips and front knee behind your front toes. Press into your front heel, and squeeze your butt and thighs to return to starting position. Repeat on the other side.
2. Side Lunge
Stand up straight with both feet together. Keep both your feet facing forward and take a large step with your left foot to the left. Bend both knees to sit your hips back and keep your knees behind the toes. Press into your heels to come back to center. Repeat on the other side.
3. Around-The Clock Lunges
Stand up straight with both feet together. Take a large step forward with your left foot, bend both knees about 90 degrees and keep your shoulders over your hips. Squeeze your butt and return to starting position. Step with your left foot a few feet to the side and bend both knees 90 degrees. Step with your left foot back to starting position and squeeze your butt. Step the left foot back into a reverse lunge. Bend both knees 90 degrees, keeping the shoulders stacked over the hips. Bring the left foot back to starting position and squeeze your butt. Repeat front, side, and reverse lunges on the opposite side and continue to alternate between left and right sides.
4. Lunge and Twist
Stand up straight with your feet hips-width apart and clasped hands at chest height. Take a large step forward with your left foot and bend both knees 90 degrees. Twist from the waist to turn your upper body to the left as far as you can without compromising your balance. Twist back to center, then step your left foot back to starting position. Repeat on the other side, this time twisting toward the right. Come back to starting position to repeat one rep, and continue to alternate sides.
5. Curtsy Lunge
Stand up straight with your feet hips-width apart. Keep your shoulders over your hips and step your left foot diagonally behind you to the right, then bend both knees 90 degrees. Push into the front heel to come back to starting position. Repeat on the other side and continue to alternate.
6. Lunge with Curl
Get 5- to 10-pound dumbbells in each hand and stand with your feet hips-width apart. Take a large step forward with your left foot. Bend both knees about 90 degrees as you bend both elbows to curl the dumbbells into your shoulders. Extend your elbows to bring the weights back down to your sides. Repeat on the other leg and continue to alternate sides.
7. Lunge with Press
Get 5- to 10-pound dumbbells in each hand and stand with your feet together. Take a large step forward with your left foot and bend both knees 90 degrees. Start lowering your torso toward the floor with extended both elbows to press the weights straight up overhead. Press through your back heel to help you bring the left foot back to starting position as you simultaneously lower both weights to starting position with control. Repeat on the other leg and continue to alternate sides.
8. BOSU Lunge
Get a BOSU lunge and stand behind it. Take a large step with your left foot onto the center of the BOSU ball. Bend both your knees about 90 degrees. Press through your back heel to help you bring the left foot back to starting position. Repeat with the other leg and continue to alternate sides.
9. Swiss Lunge
Get a Swiss ball and stand on a non-slip surface. Stretch your left leg behind you and place the top of your left foot in the middle of the Swiss ball. Bend both knees until the front thigh is parallel to the ground. Press through your front heel to come back to starting position. Do as many reps as you’d like without dropping the elevated foot, then switch sides.
10. Reverse Lunge Kick
Stand with your feet hips-width apart with clasped hands. With your right leg, take a large step backward and bend both knees 90 degrees. Press into the front heel and kick your right leg straight out in front of you, lifting the leg as high as you can. Then lower the leg, bringing the foot right back to reverse lunge position. Complete as many reps as you’d like with the right leg, then repeat on the other side.
11. Switch Leg Lunges
Stand with your feet hips-width apart. Take a large step forward with your left foot and bend both knees. Bend both knees about 90 degrees. With extended both legs and jump straight up, landing with your right foot forward and left foot behind you. Reverse legs again. Continue to alternate lead legs.
Source: Cosmopolitan