Fitness Training Exercises

Strength Training - Buttocks
The Lunge (Free Weights)

Equipment Required:

Dumbbels or Barbell.

Starting Position:

Stand with feet together and hold a barbell on each shoulder at the base of the neck or hold the dumbbells in hands with arms extended down at sides.
Keep back straight, chest erect and head up.

Actions To Execute Exercise:

Step forward (lunge) with one leg so that the knee of the lunging leg is directly over the heel and the lower part of that leg is perpendicular to the floor.
The back leg should be straight with the heel up.
Push-off with the lunging leg and return to the starting position.

Breathing Technique

Inhale while lunging forward; exhale while returning to starting position.
Avoid holding your breath.

What The Exercise Does:

Strengthen the hips, legs and buttocks (gluteus maximus, quadriceps, hamstrings).

Variations On This Exercise:

When lunging forward with the right leg and bending it to 90º, simultaneously bend the left knee 90º do that the knee nearly touches the floor.
Lunge forward with the right leg and instead of pushing off and returning to the starting position, extend the right leg then repeat with feet in a stationary position.
Step forward into a stepping block for increased range of motion and improved balance.

Precautions / Contraindications

Do not allow the knee to overshoot the foot. Keep knees directly over the heels.
This exercise may be contraindicated for some individuals with back, hip or knee problems, arthritis, high blood pressure or during pregnancy.

Fitness Training Tips:

Keep the back straight, chest erect, head up, and focus forward.