Lunges for glutes and hamstrings

Strong glutes and hamstrings are a benefit for any activity involving the lower body – from running to weight lifting.

Our glute muscles are often weak and lazy due to our sedentary lifestyles and poor sitting postures.

This can lead to injury, as the lower back or the hamstrings take over the task that the glutes should be doing.

The lower back and hamstrings can suffer from overuse, tightness or bad movement patterns compensating for lack of glute recruitment.

compensating for lack of glute recruitment.

Incorporating lunges into your strength training is an excellent way to target and strengthen the glutes and hamstrings. This guide will explore different lunge variations, their benefits, and how to properly integrate them into your training for optimal results.

Why Lunges Are Important for Glutes and Hamstrings

Lunges are a versatile leg exercise that can effectively engage the posterior chain muscles, including the glutes and hamstrings. Strengthening these muscles can help you to avoid bad form and related injuries, improve performance in various sports, and enhance overall lower body strength.

Benefits of Strong Glutes and Hamstrings

• Enhanced Performance: Strong glutes and hamstrings improve running, jumping, and lifting capabilities.
• Balanced Muscles: Prevents overuse and tightness by ensuring glutes contribute effectively to movement.
• Injury Prevention: Proper glute activation and strengthening can help reduce the risk of lower back and hamstring injuries while lifting.

Incorporating lunges for glutes and hamstrings in your training

This exercise is best done after you have finished your main compound lower body exercise of the session, like squats or deadlifts.

You can perform the lunges with heavy dumbbells and keep the reps low, at 5 or 6 per set. This is ideal if you want to focus on strength. Recommended for strength athletes such as weightlifters and powerlifters.

Also recommended runners or other athletes who need to be strong but don’t want to put on too much muscle weight.

Alternatively you can do this exercise with moderate dumbbells and higher reps, 8 or more. This will likely result in more muscle growth. So if you’re keen to build up your glutes, use an 8-12 rep range minimum on each leg.

To make your workout more efficient, pair the lunges for glutes and hamstrings with an upper body exercise, such as chest press or pull up, in a superset.

Other Types of Lunges for Glutes and Hamstrings

There are various lunge variations you can incorporate into your routine, each with unique benefits.

Forward Lunge

The forward lunge primarily targets the quadriceps but also engages the glutes and hamstrings.

Instructions:

1. Start with feet shoulder width apart.
2. Step forward with your right leg, lowering your body until your right knee is bent at a 90-degree angle.
3. Push through your right foot to return to the starting position.
4. Repeat with the left leg.

Reverse Lunge

The reverse lunge places more emphasis on the glutes and hamstrings.

Instructions:

1. Start with feet shoulder width apart.
2. Step backward with your right leg, lowering your body until your left knee is bent at a 90-degree angle.
3. Push through your left foot to return to the starting position.
4. Repeat with the opposite leg.

Lateral Lunge

The lateral lunge targets the inner thighs along with the glutes.

Instructions:

1. Start with feet shoulder width apart.
2. Step to the right with your right leg, keeping your left leg straight.
3. Lower your body as far as you can while keeping your feet flat on the floor.
4. Push through your right foot to return to the starting position.
5. Repeat with the left leg.

Walking Lunges

Walking lunges provide a dynamic movement that engages the core muscles along with the glutes and hamstrings.

Instructions:

1. Start with feet shoulder width apart.
2. Step forward with your right leg and lower your body into a lunge.
3. Push through your right foot and bring your left leg forward into the next lunge.
4. Continue alternating legs as you move forward.

More Tips for Effective Lunges

Starting Position

Begin with your feet shoulder width apart, holding dumbbells if using them. Engage your core muscles and maintain a straight posture.

Performing the Lunge

1. Step forward, backward, or to the side, depending on the lunge variation.
2. Lower your body until the front knee is at a 90-degree angle.
3. Push through the front leg to return to the starting position.

Common Mistakes to Avoid

• Incomplete Range of Motion: Lower your body until your knee is at a 90-degree angle or more for full muscle engagement.
• Too Narrow: keep your feet apart – on train tracks not on a tightrope. This will help maintain stability as you lunge and ensure the knee stays in line with the feet.
• Floppy Core: keep your core braced as you lunge to stay stable and balanced while on one leg

Read More: How To Learn Proper Form at the Gym (Equipment & Exercises)

How To Enhance Your Lunge Routine

Adding Resistance

Incorporate dumbbells or a barbell to increase the difficulty and effectiveness of your lunges.

Using a Leg Curl Machine

Supplement your lunges with exercises on the leg curl machine to target the hamstrings directly. Leg curls and knee flexion exercises enhance hamstring strength and balance the workout.

Including Core Exercises

Strengthening your core muscles supports overall stability and improves performance in lunges. Include planks, Russian twists, or hanging leg raises in your routine.

Working with a Certified Personal Trainer

Consider consulting a certified personal trainer to ensure proper form and technique. A professional can provide personalised advice and adjustments to your lunge routine.

Read More: How Much Does Powerlifting Coaching Cost in the UK?

Looking For Expert Strength Training Classes?

Lunges are an effective exercise to target and strengthen the glutes and hamstrings. By incorporating various lunge variations into your training, you can enhance lower body strength, prevent injuries, and improve athletic performance. 

Remember to maintain proper form, add resistance as needed, and consult a certified personal trainer for personalised guidance.

At Strength Ambassadors, we offer Strength Classes, 1-to-1 Powerlifting Coaching, Olympic Lifting and more. Our team of dedicated coaches can help you reach your strength goals, whether you’re just getting started or you’re already a pro lifter.

Come and see what we’re all about at our London gym or book a strength class today!

Lunges for Hamstrings FAQs

Should I do lunges with weights or just my bodyweight?

Both options are effective. Start with just your bodyweight to master the form, then gradually add weights to increase the intensity as your strength improves.

What’s the difference between forward lunges and reverse lunges?

Forward lunges primarily target the leg muscles such as the quadriceps, while reverse lunges place more emphasis on the glutes and hamstrings. Including both in your routine can provide a balanced lower body workout.

Are there any other leg exercises to lunges for targeting glutes and hamstrings?

Yes, exercises like squats, deadlifts, hip thrusters and leg curls on a leg curl machine also effectively target the glutes and hamstrings. Incorporate a variety of exercises to ensure comprehensive muscle development.