Here are seven cues to perfect your dynamic lunge in class (or your reverse lunge at home) and improve both the flexibility and strength of the buttocks:
- Chest to knee. Bringing your chest down as close to the knee as possible will stretch and activate the gluteal muscles.
- Reach your arms forward and down. This will further encourage the loading and activating of the gluteal muscles.
- Weight in the heel. This keeps the weight in the right place to load the buttocks with the effort in the exercise.
- Relax the foot and toes. With an element of balance in this exercise, it’s tempting to tighten up the lower extremity to help you balance. Avoid this and the work will be done by the bum!
- Use the bar if you have to. If you feel extremely challenged by standing on one leg it’s better to give yourself a bit of help to get yourself moving. Your body will learn through doing the movement.
- Consciously squeeze your bum on the way up. Whilst the movement alone may be enough to get your behind working, if you have ‘lazy’ buttock muscles they may need some mental stimulation!
- Hold at the lowest part of the lunge. This is a way to make the exercise harder but can also do wonders on helping you feel the muscle firing up! Remember, if you don’t feel it, it’s not working!