Lunge
The simple lunge is a very excellent exercise for thigh and hip strength. The peak glute contraction may not be as high as in the exercises that directly target the glutes, but the glutes will still get a good workout if you squeeze them hard. This exercise can also easily and safely loaded by holding dumbbells in your hands. You can keep your back straight and upright easily, don’t have to support a heavy barbell on your back and can move around even if there is little space available. You can do forward walking lunges and if space is limited you just do reverse lunges by stepping back and then forward again.
Some technique points to remember for the lunges:
- Don’t let your knee collapse inward
- Keep your pointing forward
- Imagine your feet are stuck on railroad tracks underneath your hips
- Keep your back straight and vertical
- Brace your abs and tense the glutes, especially of the back leg