Probably the number one way to improve your Glutes or your
behind is by lunging! This excercise also strengthens the hamstrings, quads, calves, low back.
Implementation: Hold a dumbbell in each hand, arms extended by your sides, and lunge forward with your right foot. Keep your head up and back straight; this is your start position. Drop your left leg toward the floor by bending both knees, making sure your right knee doesn’t pass over the plane of your toes. Stop just short of your rear knee touching the ground as your front thigh comes parallel to the floor. Press back up, forcing your bodyweight through the heel of your forward foot. Complete reps on this side then switch to work the other.
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