Expensive fitness gadgets might claim to exercise your posterior, but a poll of more than 36,000 certified fitness professionals revealed that squats and lunges are the favored means of developing gluteal muscles, according to the American Council on Exercise. Squats were the number-one choice, and lunges were a close second.
Function
The muscles lunges develop are in your abdominals, butt, hip, legs and thighs. Specifically, the primary muscles worked include the transverse abdominus, gluteus medius, gluteus minimus, quadriceps, gluteus maximus, hamstrings and obliques, according to the council. The secondary muscles exercised are the soleus and gastrocnemius.
Stepping Forward
Proper form ensures your lunges develop each of the target muscle groups. Start in a standing position with your feet together. Stiffen your core muscles in your abdomen and torso, and keep your shoulders down and back. Lift one foot slowly off the ground so that you balance on your support leg for a few seconds. Step forward so your heel contacts the ground first. Lower your body as you step forward while bending the knee of your support leg. Return to the starting position by pushing off the ground. This last move activates your quadriceps and gluteal muscles, or the muscles in your thigh and butt. Repeat the exercise until fatigued.
Considerations
Don't sway during the lunge. Stabilizing yourself engages all the target muscles, so maintain a steady posture. This is more difficult when your leg is extended, so you should avoid stepping too far forward. Your goal should be to lower your hips, not to extend your legs as far as possible. At the end of the lunge movement, the thigh of your front leg should be roughly parallel with the floor, and the knee of your supporting leg should be an inch or so above the ground.
Intensity
Increase the intensity of the lunges by holding dumbbells in your hands. This taxes your muscles more, so it increases the fitness benefits. Note that beginners should focus on developing proper form before increasing the difficulty level. For most people, dumbbells that weigh between 5 to 8 lbs. would be suitable, though advanced exercisers might benefit from using heavier weights.
