A Better Butt with Lunges


A Part of Fierce Play's Grounded Gymnastics Series 

The lunge is a lower-body movement where the athlete places one leg in front of the body, with the foot flat on the floor and the knee bent, while the other leg remains behind the body.  The athlete should alternate legs to ensure both legs and sides of the body are equally strengthened. Lunges are a great exercise for strengthening the quadriceps (front of the legs) and glutes (butt muscles) in the body. They also provide an efficient way to continue to work on balance and core strength as the athlete focuses on keeping the chest upright without falling to either side as he/she steps forward and back. The lunge is a great movement to isolate each leg individually and help create equal strength on both sides of the body.

Watch the video clip below for a full explanation of technique, tips and tricks for performing the movement with efficiency, as well as precautions for staying safe.



  1. Make a Good Stride: As you step forward with your leg, make a long enough stride so that your weight stays in the heel of the front foot and also prevents your knee from going too far forward where your heel comes up off the ground. Each person’s stride length will be different depending on his/her height, but finding the right stride will protect your knees and ensure you’re getting maximum efficiency from the movement.
  2. Touch the Back Knee: There’s no need to bang the back knee down on the ground once you’ve made the stride or step forward into your lunge. Just lightly touch your knee to the ground before standing back up.
  3. Push through the Heel: To stand back up, focus on pushing through your front heel to gain momentum and get yourself back into standing position.
  4. Knees Over Toes: Keep your knee straight forward and pointed toward your front toe, versus letting the knee tip inward or outward. This will protect the joint and will prevent injury to the knee.
  5. Keep Chest Upright: Just as with the air squat, keep your chest nice and tall and don’t round your back as you complete the lunge. Your spine should be in a neutral position as you lunge forward and step back upright each time.


QUESTIONS: Ready to get started, or curious to learn more about how Fierce Play can help you meet your health and wellness goals? Contact us for more information. Also feel free to check out more of our videos series to learn how to perform the basics with solid form and efficiency. 


Fierce Play’s Grounded Gymnastics Series focuses on proper technique, as well as tips & tricks, to master some of the foundational movements that will be integrated into many of the workouts you will perform. Start your next workout with the confidence and skills to do the movement safely and effectively.