Tri-lunges

Who doesn’t want sexy glutes? A strong posterior is the foundation for rock-solid abs, explosive movements, better overall muscle coordination and a well-rounded physique. Plus, they look really good too.

Many exercises can aid in founding a prominent tush, one of which is the lunge. Lunges can be performed with or without the use of added weight, in and outside the gym. Make the most of your lunge sets by performing the tri-lunge, an exercise that activates more muscles and can even aid in flexibility.

 

Here’s how you do it.

Assume the position

 

Stand with your feet shoulder-width apart, arms hanging at your side, body facing forward. Don’t lock your knees, but also don’t bend them.

 

Step forward

 

Perform the traditional lunge by extending your right foot forward (basically, take a long step) and bending at the knee. Your rear (left) leg should also bend, with the rear knee barely touching the floor and your rear foot up, balancing on your toes. Return to the standing position.

Second movement

 

Step forward as you would with the traditional lunge, but bring your right foot forward at a forty five degree-angle from the direction in which you are facing. As you step into the lunge, turn your back foot 45 degrees as well. Return to standing position.

Third movement

 

From the starting position, bring your right foot out as far to the side as you can by extending your left leg and bending at the right knee (if you are familiar with lunges, this movement is called a side lunge).

Return to the standing position, and perform the movement the other way around (with your left leg as the front leg).

 

Tips

 

If you need support, hold your hands on your hips for added balance. To perform more explosive movements, bring your elbows up to your shoulders and your hands to your ears when stepping into the lunge.

 

If you’d like to add more strain to the movement, keep a dumbbell with both hands tucked to your chest.