Three Pump Lunges
As stated before lunges are probably the best way to work
glutes, this version of lunges is no exception!
Implementation: Grasp a dumbbell in each hand and take a step forward with one foot, bending both knees until your rear knee almost touches the floor.
Be sure that your front knee doesn’t pass your ankle, thus forming a 90-degree angle to the floor. Get a good stretch at the bottom, inhale and come up two inches, pause and go back down two inches, contracting your muscles in each position and concentrating on working the glutes and hamstrings. Repeat the “pump” three times. Push off with the front foot and return to the start position. Repeat with your other leg.
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