TWEAK YOUR LUNGE FOR STRONGER GLUTES
The standard lunge form doesn’t hit your glutes and hamstrings as much as you might want it to, and it can cause knee issues. If your knees are hurting during lunges, try leaning forward!
Hinge at your hips and lean your torso slightly forward while keeping your back straight. Think about having your shoulders over top of your front foot the whole time! Most of your weight should be on your front leg.
If you are using dumbbells, they will end up at each side of your front foot/shin. Leaning your torso froward will increase the recruitment of the glutes and hamstrings. It is also more knee friendly!
If you’re targeting quads, do a standard lunge.
Tip: Stay on the same leg for a better leg pump!
TO SUM IT UP:
Quads – standard upright lunge
Glutes – forward lean
Try it out and let me know what you think!