Butt Fact: A 2010 study by the University of Oxford suggests that having a bigger booty helps prevent against diabetes and heart disease.
Elevated Rear-Leg Lunge
These lunges are often called split squats since the rear leg is not as engaged in the exercise as in a level lunge. The difference is subtle and not really worth worrying about in this series. These lunges will be a real challenge to your balance. Feel free to hold on to something or someone to get into the starting position.
- Stand approximately two feet in front of a workout bench, with your back to the bench. Separate your feet so they are hip-width distance apart and point your toes forward.
- Extend your right leg behind you and place either the top of your foot or the toes and ball of your foot on the bench, depending on the height of the bench and your comfort level.
- You may need to hop forward with your left leg so that you are far enough in front of the bench for proper form. You want to keep your front knee from moving too far in front of your toes.
- Keeping your torso upright, bend the front knee until your thigh is parallel to the floor. At the same time, allow your back knee to lower until it hovers just above the floor.
- Push through your front foot and leg to bring your body back up to starting position. Repeat for 10 to 12 reps and switch legs for an equal number of reps.
This lunge, like all single-leg exercises will quickly show you which side of your body is stronger and more balanced. Doing it is a good way to start addressing and correcting muscular imbalances.