Lunges for a Sexy Butt

Many women have emailed asking whether lunges are good for working out the butt muscles. This post will give a very basic overview of how to do the lunge to get a sexy butt because it is one of the better butt exercises out there.

Getting a sexy butt with the lunge!

Getting a good butt really isn’t as hard as is it�is made out to be. You need a mix of good diet, the right exercises and some cardio.

That’s it!

The problem comes when companies and fitness ‘experts’ try to make working out and losing weight more complicated than it needs to be. They create these amazingly complex diets that require weeks to master and they give you all sorts of workout requirements that you need to meet. Most of the time this stuff is not neccessary and you can make good progress without it. Keep your diet simple by aimimg to get healthy, not thin. The sexy butt will follow.

Lunges are one of the best methods for hitting the butt without needing too use too much weight. The motion is simple to master and has minimal risk. If you have bad knees, however, you may want to go slow with this one as it has been known to cause injuries to flare up.

Lunges – Muscles targetted

A correctly performed lunge will target mainly these muscles:

  • Gluteus Maximus
  • Quadriceps
  • Hamstrings

Other muscles are used to stablize and contract the motion but these are the primary targets.

How to Perform a Perfect Lunge

  • Start with a light warm up and then grab two medium weight dumb bells.
  • Stand up straight and take a deep breath in.
  • Lunge forward with a step slightly bigger than a normal step and lower yourself down by tensing your hamstrings and butt muscles.
  • Lower yourself until your back knee is almost touching the ground. This knee should be about two or three inches behind your leading foot which you lunged with.
  • Stand back up slowly and repeat with the other leg.

Tips for performing a perfect lunge

  • If you are aiming to improve your butt shape or size try performing the exercise at the start of your work out with a heavier weight.
  • Also, try doing one leg at a time so as to stress the muscles more within a shorter space of time.
  • The further you step forward (within reason) the more you will work your glutes muscles.
  • Keep your back straight.
  • Experiment with different paces and tempos to see what works the targetted muscles more.
  • Increase intencity each time by either adding weight, reps, or some other method.

Conclusion
The lunge is an excellent exercise for working out and developing your butt. However, do not fall�prey to the common myth that one exercise alone is going to give you a sexy�behind.�If you want a sexy butt you need to control your diet and burn the fat that is there.�Muscle development is only a small part of the equation.�

Has anyone had any results using the lunge?

Want to learn how to do lunges and other leg/butt toning exercises correctly? Head over to our Women’s Fitness Forum and ask our members! Our women’s fitness forum is the largest on the web!

About Katie

Katie has transformed her body from a flabby 186lbs, to a fit & toned 124 pounds through healthy diet and exercise. Katie joined the Lean Curves team in 2007 and has posted hundreds of articles on fitness, fat loss and healthy eating.

Comments

  1. Just a note: if you have bad knees (like me), be really careful with lunges. Start off with no weights until you find out how you react to these.

  2. Lisa says:

    Hello can you give me a gym routine exercise on my leg.
    What exercise training I should exercise in the gym each
    day from Mon-Fri. How long I Should I train a day.

  3. maira c. says:

    please help me ,very open for suggestion how to lose my belly fat/mid section.Iam 39 yrs.old female and not at all very active. 5-9″ tall weight 120 lbs, have no kids, I think by being healthy,strong,active,well-power of dieting eating habits. I’am wanting to have kids in the future,real soon!!!
    Can you give me a gym routine exercise,and How long I Should I train a day.
    My husband has been supported through my plans to lose weight and look great. So please give me some professional advice/What to do safely.
    Maria C.

  4. RT says:

    Maira C. – why don’t you drop me an email and I’ll see if we can figure out a workout for you?

    Rt

  5. Nadia says:

    Hi!! i was just wondering how to get my legs in shape again quickly, and also lose my gut. I am 5’4 and weigh 130 and im aslo 16. Anways… What ive been doing for the past two days is eating healthy ( trying at least ) and i run at a fast pace for 30 minutes, and then i swim for about 30 minutes right after. Im also going to start doing an 8 minute ab routine my coach taught me, and lunges. Is this a good workout to quickly shed a couple pounds.. and gain the muscle back in my legs!?! Well… tell me what you think please!!

    Hope to hear from you…

    Nadia.

  6. RT says:

    Sounds good Nadia.

    The explosive running is the best way to lose weight quickly as well as tone up your legs. Try a few jumping squats too – they will go well with your leg workout.

    Don’t forget to workout the upper body too!

    RT

  7. Tricia says:

    Hello,

    I am 18 years old and do not feel good about my weight. my height is 5’4 and i weigh about 140 lbs. i feel that my legs are in good Shape because of always walking but my mid-section bothers me a lot. im very busy between work and school so if u could please suggest a quick workout routine for me i would greatly appreciate it. my butt needs some work too,it’s kinda square and i rather it rounder. i’m weird, i know..but thanks for your time and hope to hear from you soon!

    Tricia

  8. RT says:

    Tricia – if your diet is not good you are going to have trouble with extra fat. What do you eat? Are on a weight loss plan at the moment?

    RT

  9. Xyz says:

    Hi, Please help me. I have very small and flat butts. How will i get a whole butt.. I’m 22 yrs old and weigh 51kgS.. I don’t have a problem with my upper body but my lower portion really needs help. Hope to hear soon from you..

  10. RT says:

    Hi Xyz – A lot of this has to do with your genetics. However, try doing some heavy butt exercises like lunges, squats, etc.

    Good luck.

    RT

  11. TamiB says:

    Hi thanks for the tips….
    I have great hamstring and quad definition but the glute consistently elude me…..
    Terrible genes on both sides of the chromosome. I’ll intensify my lunges with heavier weights and slow my reps for better targeting that particular area!
    If you think of anything else… let me know!

  12. alicia says:

    hi ‘m 5’6 and weigh about 115-118, i’m 24. in the last few months my butt has gotten flatter and not as good as it used to be…about 3 or 4 years ago i worked out alot and weighed maybe 130. but i guess i’ve lost weight without really trying. i always had a really round big behind and now it’s kinda like blah…i don’t want it to get any smaller..and i don’t really want my legs to get much bigger..will lunges help? and what other things can i do? thanks

  13. lisa says:

    I have a problem with my upper legs, right under by butt. Right under my butt there is a bump before you get to my legs and I will do anything to get rid of it. Please help!!!!!

  14. clare says:

    hi im 33 and weigh 9stone 4lbs, 5ft2, my bum is so saggy its like jello and im desperate to tighten and tone it ive tried the laterial thigh trainer altho i find it does help lose a few inches around my thighs it doesnt seem to tone, is there anything that will stop it being so saggy or am i fighting a loseing battle? thanks

  15. Candy says:

    I was wondering what I can do to firm up my tummy after kids. I am 27 and have had 6 kids in the last 7 years. It seems like my tummy is just destined to stay saggy. Also any tips for deflated, after nursing breasts? (besides surgery?) and one more question. What is a good weight for my hight. I am currently about 138 and am just under 5″7″. I have what some say a medium bone structure and am relatively active although I do not have a ton of time for long workouts. I grab 10 or 20 min. here or there when I am able. my youngest is still 8 months and my oldest just turned 6 so…

  16. Jessica says:

    i want to know if i do lunges will that make my butt bigger..? like kim kardashian bigger or what?

  17. christa says:

    Hi. I just started reading your site and really love it. I just turned 40, have two children and just went back to the gym after 10 years and also trying to eat better. I do some stuff at home too since I can always get to the gym. i would really love for you to help me get on a good routine. i would love to have a nice firm butt, arms and body again. I am at 147 right now. i gained more after my baby turned a year old then when i had her. pretty bad huh? im trying, and its hard at times. i need some guidance though. could you please email me to help. i dont know of any other way of getting in touch with you. thanks so much. christa

  18. arian jonah asistin says:

    im married, with 2 kids, i tried lots of diets just to make my tummy sexy but still theres lots of fats in my tummy!…….what should i do make my tummy sexy?

  19. jessika b says:

    well im 16 n im reall thick , my but is big but i wnt it bigger, it just big not fat , i wnt it fat , n i also wna tone my legs too will dis help

  20. Kayla says:

    Hello, Im 19 and playing a sport in college. I would like to know some workouts that I can do in order to turn my fatty butt and legs into toned nice looking legs and butt..maybe even a little bigger. Any suggestions or workout plan? Thank you!

  21. mona says:

    I have a very jelly butt and legs. I do 1000 lunges a day…the result?
    My butt is still jelly, only slightlt bigger. What can i do to have thin but toned firm body. NOT HE-MAN. Help please also…im going crazy.

    • Matthew Vella says:

      Lose weight i.e. healthy diet and cardio. Lunges are great for shaping your butt, but you’re not going to lose fat with them. Your butt will remain ‘jelly’ish until you lose the fat, so combine lunges with a healthy low fat diet!

  22. Stephanie says:

    Hi, I;m 21 and I weight 130lb. I have cellulite in my butt and leg. I’m going to the gym everyday, but I don’t see any changes. What am I doing wrong. I want to lose 10lb, but I don’t want to lose my butt or breast. I go to the GYM M-S for 1 1/2. I power walk for 30 mins, 10 mins on the bike.

  23. Julie says:

    Sorry but this information is false. I am a biomechanics expert, I do this for a living. I can tell you the glute muscle does not actually activate very much at all until the thight breaks horizontal. that means your thigh needs to get below horizontal before the glute really starts to activate and this is almost impossible in a lunge unless you use a box to step up on. Getting a deep lunge also causes more quad activation as you flex the knee more. The best movements is sumo stance deep squats with resistance. That is the best way to get maximum glute activation, not lunges. Sorry but I dont like misleading information in fitness, hopefully this helps a few people who invest their time in the effort to shape the bum! Dont worry too much for lunges, go for the deep sumo squats!

    Cheers.

  24. Calves says:

    i completely agree with julie. i’m not an expert but that makes more sense. also, i’ve done sumo squats…those really target the butt!

    since you seem to be very educated in fitness and the body. what is the best thing to do to reduce calf muscle? i am doing the insanity workouts and now i’m afraid that the constant jumping might not be good for me and i might end up with bigger calves when all is said and done. or, can i do the videos but just add something to the routine to help me reduce the size of my calf muscle?

  25. Esther says:

    Please may you tell me how to get rid of my square butt. Instead of my butt being round at the sides, it has a sort of indentation before moving on to my legs. It is really weird, and i am only 16. I need a round butt. I cant wear swimsuits because of it

  26. Grey says:

    How many times a week do you suggest working lower body?

  27. Michelle says:

    hello i’m 5’2.5…asian with a big butt and with that comes with big thighs i weight about 117 lbs which is too big for my frame and size …my main and ONLY focus is to tone and get RID OF ALL THAT FAT in the butt and thighs (not to mention the disgusting cellulite and stretch marks)…is there any way anyone can explain to me how to do a sumo squat? i’m obsessed about losing my butt fat and thigh fat…i cannot believe lunges are not the right thing to do to focus on those areas, i wonder why it is such popular misconception :( please help!!!

  28. Antonia Bourgeois says:

    Hello
    I just recently lost weight and I’m facing a problem with loose thighs and calfs. Will lunges help tone my legs & will running cause them to become more loose?
    Please help me. I’m enlisting into the military and I need to tone ASAP
    Thank you

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