stepping back lets the front hip travel further and keeps the shin quieter, so
the glute takes the range where a forward step hands it to the quad
easier to control than the forward version, because you place the back foot
instead of catching yourself on the front one
Execution
Stand tall holding dumbbells at your sides or a bar on your back, feet hip-width
apart. Brace your trunk.
step back far enough that your front shin stays roughly vertical
lower until your back knee is just off the floor
pause briefly in the bottom where the front glute is most stretched
drive through your front heel to pull yourself back to standing
alternate legs each rep
Push your hips back as you descend rather than dropping straight down. That is
where the glute range comes from.
The setup worth building towards: stand on a platform so the back leg can drop
further, an SS bar on your back, and a hand on the rack to stay steady. Pick a
setup and stay with it.
Purpose
glute-first lunge worked one leg at a time
stepping back lets the front hip travel further and keeps the shin quieter, so
the glute takes the range where a forward step hands it to the quad
easier to control than the forward version, because you place the back foot
instead of catching yourself on the front one
Execution
Stand tall holding dumbbells at your sides or a bar on your back, feet hip-width
apart. Brace your trunk.
step back far enough that your front shin stays roughly vertical
lower until your back knee is just off the floor
pause briefly in the bottom where the front glute is most stretched
drive through your front heel to pull yourself back to standing
alternate legs each rep
Push your hips back as you descend rather than dropping straight down. That is
where the glute range comes from.
The setup worth building towards: stand on a platform so the back leg can drop
further, an SS bar on your back, and a hand on the rack to stay steady. Pick a
setup and stay with it.