Exercise of the Week - Standing Glute Lift

Lunges are a staple of most lower body workouts and most of us hate them. We hate them because they hurt, because they never seem to get easier and because they sometimes seem endless. But we do them anyway because they work so many muscle groups. I've heard enough grumbling from clients to try to come up with new ways to sneak in lunges without them realizing it. One version is the Standing Glute Lift. This move is a little odd and one you really have to pay attention to when you're doing it. But, what's great about it is that it really targets the glute and hamstrings of the front leg in a different way than traditional lunges.

The key to this move is, first, to keep the back leg straight the entire time and, second, to straighten the front knee as you press into the floor with your heel. I know...it's a little different and you may need to adjust your positioning and practice a few times before you get it down. Once you do, I think you'll find it's a great alternative to (or addition to) traditional lunges and, even better, it doesn't require any equipment, making it a great travel move.

Do it right: Take the right foot forward and the left leg back, keeping the feet far enough apart that the back leg remains straight. Bend the front knee to a 90-degree angle and tilt the torso forward until it's almost parallel to the floor, back straight. This is the starting position for the move. From here, keep everything static as you push into the floor with your heel and straighten the right knee, taking the hips towards the ceiling. If your hamstrings are tight, you don't have to straighten the leg all the way. Squeeze the glutes and then lower back down, repeating for 10-16 reps before switching sides.