If you just think lunges got their time and bring nothing new to the table, check out these eight lunge variations. You will see how specially designed these exercises are for your glutes and how you can get into shape from all angles.

Thus, if you want to reach new goals and build, sculpt and define your butt, check out this glutes workout. Maybe you will hate them but these are working so good!

Mostly because lunges are very hard to handle. Not only you will use multiple muscle groups at once, but you will also need to keep your balance and your strength in check. Thus, the challenge will be on top but this workout is totally worth trying because it is the most effective for your lower body.

Let’s check these lunge variations out:

1. Basic Lunge

Image Credits: Women’s Health Mag

Stand with your feet wide apart;
Make sure your front foot is flat on the ground;
Stand up tall, with your shoulders back and your chest lifted;
Center your weight between your feet;
Tighten your abs and square your hips;
Then, bend both knees and lower straight down toward the floor;
Try not to pitch forward over your front thigh;
Keep your front knee over your toes as you lower;
Also, your torso should be straight and firm;
Do not lean forward;
Lower until your front thigh is parallel to the floor;
Then reverse the move to stand back up to the start;
Aim for 15 reps of 3 sets.

2. Goblet Lateral Lunge

Image Credits: Shape

Hold a dumbbell with both hands at your chest, elbows bent.;
Take a big step to the right with your right foot;
Make sure you keep your left leg straight;
Then, bend your right knee and lower your hips;
Your right thigh should be parallel to the floor;
Push through your right heel and stand back up to the start;
Aim for 15 reps of 3 sets.

3. Barbell Bulgarian Split Squat

Image Credits: BodyBuilding

Hold a barbell across your shoulders;
Stand with your back to a raised platform, such as a plyo box;
Then, extend one leg behind you;
Place your toes on the platform;
Make sure your chest is lifted and your back neutral;
Then bend your front knee and lower toward the floor;
Your thigh should be parallel to the ground;
Then, reverse the move and stand back up to the start;
Aim for 15 reps of 3 sets.

4. Twisting Lunge

Image Credits: Oxygen Mag

Stand upright with your hands behind your head;
Take a big step forward with your right leg;
Bend both knees, making a deep lunge;
At the bottom, rotate your torso to the left;
Make sure you are reaching your right elbow to your left knee;
Untwist and stand back up;
Push off your front foot and return to the start;
Aim for 15 reps of 3 sets.

5. Dumbbell Curtsy Lunge

Image Credits: Skimble

Hold a set of dumbbells at your sides;
Stand with your feet hip-width apart;
With your right leg, take a big step behind and across your body to the left side;
Make sure you are bending both knees to lower to the floor;
Make sure your front thigh is parallel to the floor;
Then reverse the move and return to the start;
Aim for 15 reps of 3 sets.

6. Bosu Lunge

Image Credits: Ace Fitness

Place a Bosu on the floor, dome side down;
Stand 3 feet away from the Bosu;
Place your right foot in the center of the Bosu;
Make sure you keep your balance between your right foot and your left toes;
Bend both knees, lowering slowly;
Get your thigh parallel to the ground;
Then extend both legs to return to the start;
Aim for 15 reps of 3 sets.

7. Plyo Lunge

Image Credits: Physical Kitchness

Stand in a wide lunge with your right leg forward;
Keep your arms at your sides;
Bend your knees and load up, then explode off the ground and into the air;
Switch legs midair so you land with your left leg forward, right foot back;
Land softly, compressing right into another lunge;
Aim for 15 reps of 3 sets.

8. Around-the-Clock Lunge

Image Credits: Greatist

Stand with your feet slightly apart;
On the right side, take a large step forward;
Lunge down at 12 o’clock;
Return to the start, then lunge laterally to 3 o’clock;
Return to the start, then lunge behind you to 6 o’clock;
Then, return to the start;
Aim for 15 reps of 3 sets.