Single Leg Deep Glute Lunge Hands Behind Back
Targets the gluteus maximus, quads with a controlled lunge pattern; builds strength, control and mind-muscle connection.
Glutes & HipsIntermediateStrengthLunge
At a glance
| Muscles worked | Primary: Gluteus maximus, Quads. Secondary: Hamstrings, Gluteus medius, Core |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Strength · Lunge |
| Sets & reps | 3 sets × 8-10 each side |
| Estimated calories burned | ~5 kcal |
How to do it
- Stand tall with your hands clasped behind your back.
- Step one foot forward and sink into a deep lunge, leaning the torso slightly forward to load the glute.
- Drive through the front heel to stand back up, keeping the hands behind you.
- Finish all reps, then switch legs.
Equipment
- None (bodyweight)
Coaching tips
Benefits
Targets the gluteus maximus, quads with a controlled lunge pattern; builds strength, control and mind-muscle connection.
Common mistakes
Letting the front knee collapse inward or leaning too far forward.
Make it harder
Add dumbbells or a deficit.
Make it easier
Reduce the range of motion, load, or reps and go slower.
Breathing
Exhale on the effort, inhale on the return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 4 sets × 15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.