ShapeFit.com

[katiesuarez]

I was wondering if someone could point out a good site that would show me how to do lunges properly. I have tried them myself but I think my form is way off. The instructions on shapefit are a bit choppy, so I cannot really see what I should be doing. Also, are step machines good for building up your butt? What about walking on a treadmill with a steep incline?

[DianaB]

Hi Katie,
A lunge is just a giant step, like we used to do as kids. Use a broomstick, layed on the floor beside you as a guide. Start in a normal standing position, hands on hips, and take one giant step forward, keeping your weight on the heel of that forward foot upon landing. At the same time, bend the opposite knee and drop it to the floor, staying parellel to the stick. Keep your upper body erect and your weight on the front (stepping) foot at the heel. Push back up with the front foot and return to the start position. With practice, you should be able to lunge and stay parellel to the stick. Here is a weighted version:
http://www.exrx.net/WeightExercises/Quadriceps/DBLunge.html

I always liked the elliptical with an adjustable cross ramp for using the glutes during a cardio session, but a steeper inclince on the treadmill works to. However, I'd suggest adding to your routine one of these: glute bridges, single leg deadlifts and/or cable kickbacks.

Seems all the girls here want bigger booty these days!
d.

[katiesuarez]

I have been doing the bridges but I figured I should add some different exercises to see better results. My butt is so small, it's pathetic.

Thank you for the detailed explanation. You've been a tremendous help.

[swanso5]

even better do a set of the bridges immediatley followed by the lunges...make sure your back leg hits the ground too...once you step forward you need to then then lower straight down...don;tcontinue to travel forward or the wt won;t be on the heel but your toes

[nitecrawler]

here is a good article on T-nation : http://www.t-nation.com/readTopic.do?id=1450802

Important things are to keep core tight and knee should not crave in..you may have balance issue...for improving balance make sure that you start wih feet slightly less then shoulder width apart and your forward foot should land at a slightly left/right position rather then just landing in front... progress slowly and u should be OK..

[SarahPT]

Bodybuilding.com has great videos of how to perform loads of exercises.

If you are looking to grow your butt, nothing beats squats and deadlifts.

[katiesuarez]

Wow, thank you everyone. I am going to start trying lunges on Tuesday. I already do squats and bridges but I wanted to add another exercise. I am too afraid to try deadlifts. I fractured my sacrum back in June so I don't want to put any extra pressure on my back. Since I don't have a PT and I'm not familiar with deadlifts, I'm afraid I would do them incorrectly and wind up injuring myself all over again.

Thanks again!