Unilateral Lunges Guide: Master Glute Strength
Build glute strength and improve lower body balance with our expert guide to unilateral lunges. No equipment needed for this foundational movement.
How to Perform
- Stand tall with your feet hip-width apart and your hands placed on your hips or held at your chest for balance.
- Take a controlled step forward with one leg, maintaining a hip-width distance between your feet to ensure stability.
- Lower your hips vertically by bending both knees until your back knee is just above the floor and your front thigh is parallel to the ground.
- Keep your torso upright or slightly leaned forward at the hip to increase the load on the gluteal muscles.
- Press firmly through the midfoot of your front leg to drive yourself back up to the initial standing position.
- Complete all repetitions on one leg before switching to the other side to maintain constant tension on the target muscle.
Common Mistakes
- Letting the front knee cave inward toward the midline of the body.
- Taking a step that is too narrow, which creates a feeling of walking on a tightrope.
- Pushing off the back toes too aggressively rather than using the front leg.
- Allowing the front heel to lift off the ground during the descent.
Muscles Worked
Primary movers
- Glutes
Stabilizers
- Quads
- Hamstrings
- Adductors
- Core
Related Guides
- 1 Leg Box Squat — Legs
- Abductor Machine — Legs
- Adductor Machine — Legs
Glutes · Legs