When it comes to a killer butt, celebrities like Jennifer Lopez, Kim Kardashian and Sofia Vergara are legendary for their curves. There are Instagram stars with pics galore and a whole gaggle of adoring 'booty' fans. And while we’re not saying their butts made them who they are, they definitely became iconic for them.
If you, too, are wanting a curvier derriere, you need to work your backside’s three muscles, according to Livestrong: the gluteus maximus, gluteus minimus and gluteus medius, which can be done through a variation of lunges. Your method is key to working out those muscles if you want to achieve Vergara success!
“You can tailor your squats (aka a stationary lunge!) to your goals,” according to Jillian Michael’s fitness blog. “If you would like a bigger butt, then do weighted squats two times a week. If you would like a smaller butt, focus largely on losing body fat by doing cardio and overall strength training, and incorporating squats to aid in developing a shapelier butt. Firmer, tighter muscles will typically appear slimmer and more toned.”
In addition to technique, be sure to follow the form correctly so that you do not add unnecessary strain on your joints. You may be able to cater your lunge techniques to your needs. For instance, if you are worried about knee strain, Tim Rich of Crunch gym suggests taking steps.
"Reducing the range of motion will still develop good strength and alignment," said Rich to Popsugar.
So let's get started! Check out 5 lunges that'll help you build a tighter, stronger booty. We're all about multitasking, so some of the moves you'll see use weights for an upper body boost, too!
Stand straight with your feet hip-width apart. Brace your core and step back with your left leg and slowly lower your body until your front knee is bent at least 90 degrees.
Your rear knee should nearly touch the floor. Press yourself back up and repeat steps with your right leg. Continue to alternate legs.
Begin with your feet under your hips and chest lifted. Step one leg out in front of you and drop into your lunge. Make sure the front knee is behind the front toes and you've created a 90-degree bend in both the front and back legs. The chest stays lifted – do not lean forward.
Exhale and push yourself out of the lunge to the starting position, then immediately take the same leg and step it out to the side. Drop the hips backward and down, keeping the knee behind the toe. The other leg will be completely straight with the foot completely on the floor.
Exhale and push yourself out of the lunge to the starting position, then immediately send the same leg behind you into a reverse lunge. Create a 90-degree bend with both legs again. Your chest is lifted and stacked right over your hips. Exhale and push yourself out of the lunge to the starting position to finish one repetition.
Stand with your feet under your hips and a lifted chest.
Step one leg directly behind you at the same width and bend both knees until they form 90-degree angles. Keep your chest lifted and your torso centered over the hips. Try to get your back knee down as low as possible. Exhale and push out of the lunge, bringing the leg back to the other one.
Alternate lunges stepping back with one foot at a time.
Begin in your neutral standing position; feet should be shoulder-width apart. Roll the shoulders back and down and lift your chest.
Step one foot out to the side and bend the leg into a lunge. The knee must stay behind the toes. The other leg is straight. Your chest is lifted still. It's tempting to drop your chest, so look straight ahead and keep the shoulders back.
Bring the lunge to the other side first by pressing through your heel to your standing position. Send the other leg out to the side. The farther you step out, the deeper you will need to lunge.
Stand straight with your feet facing forward.
Step out and cross your lead foot in front of your back foot. This should look like a curtsy. Make sure your knee stays behind your toes.
Pause in the lunge and then push yourself back to starting position. Repeat with alternating legs for 60 seconds.