Select Page


The Glute Lunge is a lower body exercise that primarily targets the glutes, but also works the calves, quads and hamstrings. This is a compound exercise which is well suited to beginner lifters.




  • Hold a kettle bell in one hand and stand with your legs one in front of the other about a metre apart with a slight bend in both legs. Your front foot should be flat and your rear foot on its toes.
  • Slowly lower your body vertically by bending the rear leg and go as low as you can go, ideally until your back knee is just off the floor. Try to keep your front shin vertical to the floor throughout the movement.
  • Squeeze your butt and leg muscles to raise your body back to the start position.

Leg Muscle Diagram.

Leg Muscles