31 Days to a Better Butt – Day 22 – Elevated Rear-Leg Lunge

31 Days to a Better Butt - Elevated Rear-Leg LungeButt 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.

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
31 Days to a Better Butt - Rear Elevated Lunge

The stool is pretty low so I’m on my toes. Haha, I forgot to remove the band-aid on my arm from the flu shot I just got!

31 Days to a Better Butt - Rear Elevated Lunge

The chair is a little higher so I’m balancing on the top of my foot.

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.

31 Days to a Better Butt

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6 Responses to 31 Days to a Better Butt – Day 22 – Elevated Rear-Leg Lunge

    • Joan says:

      Thank you! I appreciate it and I’ll check it out. I have another one that I need to work on but they’ll both have to wait till my 31 day blog series is done at the end of October. I had no idea it would be so labor intensive! 🙂

      • You’re welcome. I know what you mean with the 60 Challenge and then got 6 awards the last 10 days and I kept posting at least 3 more posts daily. It was real hard to stay on top of and checking out people’s sites.

        • Joan says:

          Wow. That’s a lot of awards and you totally deserve them. You do a lot to promote other people’s blogs. That’s awesome! Congrats!

          • Thanks. I do have a problem as I mentioned. I just got back home and moved the order of the awards and it picked the same one in a test even though it is in a different position. I deleted it before and it picked the next one in the position. I am going to delete it again, log out and back in and test again as I have too many pages open and clearing history is a pain and I did it twice yesterday. If that does not work I am going to delete them all and see what happens. If it picks something else in the sidebar I do not know what to do. I have written to someone I was working with 3 times and then an all new help email. I need an answer.

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