Lunges came out on top in targeting the gluteus medius and, to a lesser extent, the gluteus maximus and the hamstrings. There are so many versions of lunges, you're certain to find one you can tolerate, if not fall in love with. This drop-knee version is the most basic lunge and, surprisingly, one of the harder versions. Here's how to do it:
- Stand in a split stance, with feet about 3 feet apart. You want both knees to be at about 90-degree angles at the bottom of the movement, so adjust accordingly.
- Hold weights in each hand (or place a barbell behind the neck) for added intensity.
- Bend the knees and lower the back knee toward the floor, keeping the front heel down and the knee directly over the center of the foot.
- Keep the torso straight and abs in as you push through the front heel and back to starting position.
- Don't lock the knees at the top of the movement.
- Perform 1 to 3 sets of 10 to 16 reps according to your fitness level and goals.