Lunges are a super-functional movement since they most closely mimic the movement pattern of walking, according to the National Strength and Conditioning Association (NSCA). And research shows that forward lunges target the glutes much more than stationary lunges (aka split squats).
- Start standing with your feet together and hands on your hips.
- Take a big step forward with one leg, and lower your hips until both knees are bent to about a 90-degree angle.
- Make sure your front knee is in line with your second and third toes and that your back knee doesn't touch the floor.
- Push off your front foot to step backward and return to the starting position. That's one rep.
- Do 20 reps, alternating sides, for three sets total.
