Favorite kind of Lunges? Or best for booty building?

[stackums]

I already do squats 3x wk. I know lunges are good for the glutes and hamstrings but with the variety that you can do, what are some of your favs and which ones are best for building and firming up the glutes?

[stayfit2008]

I already do squats 3x wk. I know lunges are good for the glutes and hamstrings but with the variety that you can do, what are some of your favs and which ones are best for building and firming up the glutes?

Consistancy of both along with a good diet.

[freebirdmac]

I prefer deep hack squats and Romanian deadlifts for the booty.

[BuckSpin]

I will vote for Walking DB Lunges, but heavy ones. If you can do more than 8-10 lunges per leg (16-20 total "lunges") its not heavy enough.

I've done or do the following:

Walking DB Lunge Pyramid: 10 sets of 10 lunges per leg (20 total lunges per set) = 100 total lunges per leg. Sets 7 & 8 are the worst. This is a real mental, physical & cardio challenge. Obviously use a weight that is just at the edge of what you think you can do for these many.

"Mountaineer" Walking DB Lunge Pyramid (named in honor of IronWill, who "talked" me into them...LOL) : 5 sets of lunges as following:
1st set : weight you think you can manage approximately 12-16 total lunges (6-8 each leg) & go to failure
2nd set: use DBs 10lbs heavier than 1st set & repeat, again going to failure
3rd set: use DBs 10lbs heavier than 2nd set & repeat, again going to failure
4th set: repeat 2nd set
5th set: repeat 1st set

When you reach a cumulative of 50 total lunges (25 each leg) across all 5 sets, increase DBs by 5lbs across next time. If you fall short of 50, stay at current DB weights & do until you reach at least 50.

I do these after BB Squats. Last time was with 90s, 100s & 110s. They are very intense.

Lastly, use wrist straps. You are not doing lunges to build your grip.

[greyhair]

I think this is a tough question to answer.
With many compound joint lifts such as lunges, squats, DL..., individuals' inter muscular coordination differ greatly. some people will use quads a lot, some will use glutes alot, as you fatigue, you can even start to switch over from one muscle group to another to squeeze out additional reps.
I haven't done lunges for quite awhile, but I can remember that I was able to use the rear leg to assist in the lift depending on how I felt from day to day.
If your very self aware you may be able to control inter-muscular recruitment.

Alternatively, you may want to use a pre-fatigue strategy to disadvantage the quads in relation to the glutes.
So, what you might want to do is high rep sets of Leg extentions with modest to light weights until your burning, then immediately jump to the lunges. I'm pretty sure you'll learn to use the glutes and avoid the quads. All the quads will be able to do in this case is to stabilize the movement.

Good luck, I'm interested in hearing how it turns out.

[pharmamarketer]

I was one of those people that ignored legs up until about two months ago. Since then I have worked them out hard (one of my goals is to build them up) and lunges have really hit my ass. They work really well for me. I have noticed a huge difference. But again, like is often said on here, everyone reacts differently to certain excercises.

[Mk35]

Not sure what type of lunge it is (standard?), but I do them in one place... Last week I did them following squats & could barely walk when finished....I love training legs!

[dungeonmistress]

i train hamstrings separately from quads and find that i can train each muscle harder this way. i do 4 sets of 8-10 reps generally. my hamstring day is this:

deadlifts (185 x 8, 195 x 8, 200 x 7/8 x 2)
romanian deadlifts (175 x 9)
weighted hyperextensions, holding for a count of 3 at top of rep (55 lb dumbbell)
leg curls (50 lbs x 10-15 reps)

this last workout i subbed in lunges for the hyperextensions, with leading leg on a 6" block for maximum glute/ham burn. i was able to do 4 sets of 10 with 35 lb dumbbells and didn't even experience DOMS damn it.

[kimm4]

I answered your question in this thread:

http://forum.bodybuilding.com/showth...hp?t=120640881

[BBLou]

Bulgarian split squats are also great for glutes...

[stackums]

Well today I did my 3x5 heavy front BB squats followed by:

3x20 long-stepped lunges w/ 15 lb DB supersetted w/
3x16 light weight (45lb) Romanian D-lifts

3x16 step ups on a bench with 15lb DB

That was awesome, kicked my @ss! literally! PAIN IS GOOD!!