Best Lunge for Building Butt

[Pairunoyd]

I've never really done many lunges. I'm training a female that has a small lower-body structure. She wants to get some bubble on her butt. One leg workout, I'll have her concentrate on below-parallel squats for 6 sets. Thats it. Next leg workout she does more variety and we usually include lunges. What's the top 2 or 3 lunge varieties and techniques that can help her achieve her goal?

Thanks

[Muckle_Ewe]

Have her do Bulgarian Split Squats.

I always get ridiculous ass DOMS the day after I do those.

[Bostongeorge617]

This is a reply of mine regarding lunges pasted from a different thread, your answer would be the second variation of course:

Here is a quote from a helpful book I have, Strength Anatomy Traning by Frederic Delavier:

"This exercise, which works the gluteus maximus intensely, can be performed in two different ways: either by taking a small step (which isolates the quadriceps) or taking a big step (which isolates the hamstrings and gluteus maximus and stretches the rectus femoris and iliopsoas of the back leg)

http://www.amazon.com/Strength-Train...1339189&sr=8-1

[Rawful]

Walking lunges with a long stride

[ironwill2008]

Lunges-in-place with either a barbell or a pair odf dumbbells.

[theapexxxx]

Reverse hack squat.
This will build your ass like no other.

[dontburstmy]

great exercise.. can't find that machine in the gym though...

Reverse hack squat.
This will build your ass like no other.

[Reef58]

How about some reverse hypers?

[Tyciol]

How about some glute bridging?

taking a small step (which isolates the quadriceps) or taking a big step (which isolates the hamstrings and gluteus maximus and stretches the rectus femoris and iliopsoas of the back leg)

http://www.amazon.com/Strength-Train...1339189&sr=8-1

I think 'isolate' is too strong of a word. "Emphasize" would be more realistic.

[Xuaxace]

I started doing glute bridges to help lower back pain, but damn it has also hit the glutes amazinly hard. The contraction at the top is the best bar none. I would dare to say better than ATG squats.









Edit: guy above me beat me to it.

[MZ360]

[QUOTE=Xuaxace;661043513]I started doing glute bridges to help lower back pain, but damn it has also hit the glutes amazinly hard. The contraction at the top is the best bar none. I would dare to say better than ATG squats.








HOly **** ima start doing these asap

also not sure why goodmornings are hardly ever mentioned but yeah one of my fav lower back,hamz, glutes exercise for sure (I swear by these)

also Barbell step ups no doubt..

I am going a bit lower now took the vid to check my form

[dontburstmy]

try a one legged glute bridge with the other leg straight out and hold the pose at the top for 5 seconds to really isolate the glutes...

[QUOTE=MZ360;661101893]

I started doing glute bridges to help lower back pain, but damn it has also hit the glutes amazinly hard. The contraction at the top is the best bar none. I would dare to say better than ATG squats.








HOly **** ima start doing these asap

also not sure why goodmornings are hardly ever mentioned but yeah one of my fav lower back,hamz, glutes exercise for sure (I swear by these)

also Barbell step ups no doubt..

I am going a bit lower now took the vid to check my form

[Bostongeorge617]

'09 bump ITT

I think 'isolate' is too strong of a word. "Emphasize" would be more realistic.

I agree with you but it is a quote from a book. While the author's language is debatable, the main point remains sound.