Lunging: Glute vs. Quads

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Starting position:  

Stand tall with feet hip-width apart. 

Step one foot back into a split stance. 

Front foot flat, back toes grounded. 

Core engaged, spine neutral, and eyes forward.  

🔹 Variation 1: Quad-Focused Split Squat:  

1. Take a shorter split stance to keep feet closer. 

2. Lower your body straight down, allowing the front knee to travel forward slightly. 

3. Keep the torso upright and aligned over the hips. 

4. Push through the ball of the front foot to return to starting.  

Progression: Hold dumbbells at your sides or in a goblet position to increase difficulty.  

🔹 Variation 2: Glute & Hamstring-Focused Split Squat:  

1. Take a longer step back for a wider stance. 

2. Lower into a squat while slightly hinging at the hips. 

3. Keep the front shin vertical and the back leg active. 

4. Push through the heel of the front foot to rise.  

Progression: Use dumbbells to add resistance and challenge posterior chain muscles.  

Reps & Sets: 8–12 reps per leg, 2–3 sets, rest 30–60 seconds between sides.  

Benefits:  

1. Builds lower body strength and endurance -Improves balance, coordination, and unilateral stability 
2. Enhances hip and ankle mobility 
3. Helps correct muscle imbalances between legs 
4. Strengthens the core through anti-rotation stabilization 
5. Easily adaptable for different goals (strength, mobility, rehab)