Glute Focused Walking Lunges: Benefits and How to Perform
MyFitnessCoach
May 6, 2025
Glute focused walking lunges are a type of leg exercise that targets your glutes, also known as your butt muscles. These lunges are a little different from regular walking lunges. The goal is to move in a way that makes your glutes work harder. When done right, they help shape, tone, and build your glute muscles.
If you want a rounder and stronger butt, this is one of the best exercises to add to your workout routine. They are also great for your legs and help improve your balance.
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How to Do Walking Lunges?
Here’s a step-by-step guide:
1. Start Position
Stand straight with your feet together. Keep your hands on your hips or by your sides.
2. Step Forward
Take a big step forward with your right leg. Make sure your heel lands first.
3. Lower Your Body
Bend both knees until your back knee is close to the ground. Your front knee should be just above your ankle. Lean forward just a little bit to activate your glutes.
4. Push Through Your Heel
Push through the heel of your front foot and bring your back leg forward into the next step.
5. Repeat
Keep moving forward one step at a time. Do 10 to 15 steps for each leg.
Tip: Go slow. Focus on your form. You should feel your glutes working more than your thighs.
Benefits of Glute-Focused Walking Lunges
This move does more than just build your butt. Here’s what it helps with:
- Tones your glutes and gives you a better shape
- Strengthens your legs and hips
- Improves your balance and coordination
- Burns calories and supports weight loss
- Prepares your body for other strength training moves
Mistakes to Avoid
To get the best results, avoid these common mistakes:
- Short steps: Taking short steps works your quads more than your glutes. Make sure your step is long enough.
- Upright posture: Slightly lean forward to focus on your glutes.
- Pushing off your toes: Push from your heel, not your toes.
- Letting the knee go too far: Your front knee should not go past your toes.
Add Glute-Focused Lunges to Your Workout
You can do these lunges at the gym or at home. Add them to your lower body day or do them after a light warm-up. You can even use dumbbells to make the exercise harder. This follows the idea of progressive overload, which helps you build muscle over time.
If you use a training app like MyFitnessCoach, you can add glute focused walking lunges to your routine easily. Our app lets you build your own workout, track sets and reps, and even follow workout plans made by experts.
Track Your Progress for Better Results
To get stronger, you need to see how far you’ve come. That’s why it’s important to track your progress. You can write it down or use a fitness app like MyFitnessCoach.
Our app lets you log your lunges, count reps, and save your stats. This helps you stay on track and feel proud as you get better each week.
Get Support From a Personal Trainer
Don’t know where to start? No problem. MyFitnessCoach is like having a personal trainer in your pocket. It gives you:
- Custom plans
- Video demos
- Tips on form
- Reminders to keep you moving
Whether you're a beginner or advanced, this workout app gives you all you need to train smart.
Your All-in-One Fitness Companion
MyFitnessCoach is more than just a workout tool. It’s an all-in-one fitness app that includes:
- Workout Logger
- Food Logger
- Customized Workout Plans
- Diet Plans
- Yoga and Pilates
- Meditation Tools
- Fitness Tracking from Wearables
- Prehab and Rehab Workouts
- And much more
You get everything in one app to help you stay strong and healthy. Want to build a better body from anywhere? Download MyFitnessCoach today and start your journey!
Start Your Glute Journey with MyFitnessCoach
Ready to grow stronger glutes and get fit? Try adding glute-focused walking lunges to your weekly plan. For even better results, download MyFitnessCoach.
You’ll get expert workouts, simple tips, and tools to keep going.
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