7 lunge variations for glutes and thighs

Author: Timko Ilya - master of the whole project and fitness trainer.
2015-09-12

This article will describe 7 variations of lunges. The common feature of all these variations is that the load goes first on one side and then on the other. This is the essence of any lunges. Such asymmetrical loading allows for greater stress on the thigh and glute muscles, which people actively take advantage of.

Before diving into the details, I want to mention that almost all variations can be done with three types of equipment (dumbbells, barbell, Smith machine). For the thigh and glute muscles, it does not matter which equipment you choose. It’s a matter of personal preference. However, each piece of equipment has its own pros and cons when performing this exercise.

Dumbbells. They allow for better balance, and the axial load on the back is much less than with a barbell. However, the arms tire out, and the weights used are slightly lighter compared to the barbell or Smith machine. Still, because you have to hold the dumbbells in your hands, the energy expenditure is maximal. This is good for weight loss.

Barbell. Here, there’s a greater axial load on the back, and it’s harder to maintain balance. However, you can lift heavier weights than with dumbbells, which means greater muscle loading.

Smith machine. It’s very convenient for maintaining balance, and in general, the technique is significantly simplified. You can lift a large weight, but like with the barbell, there is axial load. However, for weight loss, this equipment is the least suitable. Since balance does not need to be maintained, the stabilizing muscles are engaged much less. This means less energy is spent. And for weight loss, we need maximum energy expenditure.

1. Static (classic) lunges

The technique for these lunges is the simplest and works great for beginners. Here, we place our feet in the starting position and simply squat until we need to switch legs. As the load goes first on one leg and then on the other, this variation of lunges is very suitable for overall mass gain. The energy expenditure is minimal, while the glutes are loaded quite quickly and intensely.

2. Dynamic lunges

Watch from 1:20. What distinguishes them from static lunges is that here you step with your foot before each repetition. This increases energy expenditure. If your training goal is weight loss or definition, you need to alternate legs after each repetition. However, if you want to gain weight, it’s better to first do the desired number of repetitions with one leg and then switch to the other leg. By the way, it doesn’t matter whether you step forward or backward.

3. Lunges – Walking

Watch from 1:20. This is a modified version of the previous method. The downside is that it requires a lot of space since you need to walk back and forth. However, this variation of lunges is the best for weight loss and definition, as it expends a lot of energy and engages a large number of stabilizing muscles. But this option is quite difficult to perform. It can be challenging to maintain balance, and beginners may find it difficult at first.

4. Lunges with the front leg on a platform

Watch from 2:20. The front leg is placed on a platform to help you stretch the glutes more effectively. The platform should not be too high, a maximum of 20 cm is sufficient for you to lower yourself more than usual, providing a significant load on your glutes. Since it’s not possible to step with this variation and only static lunges can be performed, this option is perfect for those who want to gain weight, particularly in the glutes.

5. Lunges with the back leg on a platform (Bulgarian Lunges)

Similar to the previous variation, but here the back leg is placed on the platform. A higher platform is necessary, a regular flat bench works well. In this variation, the load falls almost entirely on the front (working) leg, while the back leg is primarily used for maintaining balance. In this case, it is difficult to lower yourself deeply and stretch the glutes significantly. Therefore, the load is more on the thigh rather than the glutes. This option is also more suitable for those gaining weight. However, I would call this variation "for enthusiasts." It’s fairly challenging to perform and does not offer any unique advantages.

6. Diagonal Lunges

A variation of dynamic lunges. The step is back and at an angle. Personally, I don’t see any purpose in this additional diagonal movement. It complicates the motion, places the hip joint in an uncomfortable position, and offers no benefits. The glutes and thighs work exactly the same as in standard dynamic lunges. Overall, I do not use this variant in my practice.

7. Lateral Lunges

As you can see, the concept here is quite different. The lunge is performed to the side rather than forward. In this variation, the glutes are also engaged, but the inner thigh muscles are additionally activated. The downside of this method is that you need good flexibility, as a good effect will only be achieved if you lower yourself quite low. You can start with one leg and then switch to the other (better for mass gain). Alternatively, you can roll from one leg to the other (better for weight loss). But the roll should be performed with complete leg and back extension halfway through the movement.

Conclusions

If you are a beginner, start with classic or dynamic lunges. Then, if your goal is weight loss, focus more on dynamic lunges or walking lunges (if there’s enough space in the gym). If your goal is mass gain, use static lunges or front leg lunges on a platform. Lateral lunges can be used for any goal. The other variations are at your discretion.

In general, whether your lunges are aimed at weight loss or mass gain is largely determined by the weight of the equipment and the number of repetitions. This means that all variations can be used for both goals. Some options are simply easier to adapt for weight loss, while others are more suited for mass gain.

And of course, in the comments, someone will ask me: So, which variation best targets the glutes? Unfortunately, it’s entirely individual, and only through experimentation will you understand how to best feel your glutes. However, based on my personal experience, I can say that in most cases, static lunges, dynamic lunges, and front leg lunges on a platform work best for glute activation. Good luck!