Before showing you how to perform one of the best glute exercises I’ve developed, which I’ve named the Glute destroyer lunge, I want to first make sure you’re up to date on my upcoming live events and new book.
First off, you can be one of the first to get my new book, Your Workout PERFECTED by preordering it now on Amazon before it’s released on May 4th.
Secondly, I’ve got some upcoming live event dates in the USA (Norfolk, VA and Spokane, WA), Australia (Sydney and Melbourne), Singapore and Mexico that you don’t want to miss out on if you’re located near where I’ll be teaching. More on info on these events after the glute destroyer lunge tutorial..
How to Perform the Glute Destroyer Lunge
Here’s how to perform what I call the glute-destroyer lunge followed by an explanation of its scientific foundation.
If you want to maximize glute recruitment when doing lunges, there are three things you need to do:
- Lean your torso forward at roughly at 45-degree angle, which increases glute and hamstring recruitment over an upright stance (1) – a concept I first discussed in my Single Leg Training course.
- Take a long stride if doing walking lunges or perform them atop an elevated platform if performing reverse lunges, which brings in more glute than a narrow or level stance (2,3).
- Use an offset load that’s heavier on the back leg side (e.g., hold a single dumbbell or two unevenly loaded dumbbells), which has been shown to recruit more glute medius than loading the front-leg side (4).
Put them all together with driving your hips forward against the dumbbell (via hip extension, not lumbar extension) at the top of each rep and you’ve got what I call “the glute destroyer lunge.”
I like using the glute destroyer lunge for sets in a rep range of 8-15 reps (per leg).
Nick’s Upcoming Live Events
Norfolk, Virginia on April 2-5, 2018
Spokane, Wa on April 6-7, 2018
Sydney, AUS on April 20-22
Singapore on April 28-29th
Melbourne, AUS on June 22-24
Queretaro, Mexico on July 28-29
1. Farrokhi S, Pollard CD, Souza RB, Chen YJ, Reischl S, Powers CM. Trunk position influences the kinematics, kinetics, and muscle activity of the lead lower extremity during the forward lunge exercise. J Orthop Sports Phys Ther. 2008 Jul;38(7):403-9.
2. Schütz P, List R, Zemp R, Schellenberg F, Taylor WR, Lorenzetti S. Joint angles of the ankle, knee, and hip and loading conditions during split squats. J Appl Biomech. 2014 Jun;30(3):373-80.
3. Escamilla, Rafael & Zheng, Naiquan & MacLeod, Toran & Edwards, W. Brent & Hreljac, Alan & Fleisig, Glenn & E Wilk, Kevin & T Moorman, Claude & Imamura, Rodney & Andrews, James. (2008). Patellofemoral Joint Force and Stress Between a Short- and Long-Step Forward Lunge. The Journal of orthopaedic and sports physical therapy. 38. 681-90. 10.2519/jospt.2008.2694.
4. Stastny P, et al. Does the Dumbbell-Carrying Position Change the Muscle Activity in Split Squats and Walking Lunges? J Strength Cond Res. 2015 Nov;29(11):3177-87.