Let’s talk about lunges. They’re one of those classic moves we’ve all done at some point—whether it was during gym class, a home workout, or a random fitness challenge on social media. But here’s the thing: if you’re looking to tone, tighten, and lift your butt, lunges are one of the absolute best exercises out there.
And no, we’re not talking about just doing 20 basic lunges and calling it a day. There are so many variations that hit your glutes, thighs, and hamstrings in different ways—giving you better results while keeping your workouts fresh and fun.
So if your goal is to sculpt your backside, build lower body strength, and maybe even improve your balance along the way, this list of 10 lunge variations is your go-to guide.
You don’t need a gym. Just a mat, a little space, and your own bodyweight (or dumbbells if you want to level up).
Why Lunges Are So Good for Your Glutes
Lunges work because they target your gluteus maximus, gluteus medius, and supporting leg muscles—one side at a time. That’s key for improving muscle balance, boosting stability, and building strength where it really counts.
Plus, lunges also:
- Help improve hip mobility
- Activate underused glute muscles
- Torch calories (hello, fat burn)
- Improve balance and coordination
- Help prevent injury by building joint strength
And the best part? You can do them anywhere.
Let’s dive into the best lunge variations that really target your glutes.
1. Reverse Lunges
This one’s a game-changer for beginners and seasoned lifters alike. Unlike forward lunges, reverse lunges put less stress on your knees and more emphasis on your glutes and hamstrings.
How to do it
- Stand tall with feet hip-width apart
- Step one foot back and lower your back knee toward the floor
- Push through your front heel to return to start
- Repeat on the other side
Why it works
It targets your glutes without overloading your quads or knees.
2. Walking Lunges
A dynamic move that works your glutes through full range of motion and builds endurance too.
How to do it
- Take a step forward and lunge down
- Push through your front foot and bring the back foot forward
- Continue walking forward in a straight line, alternating legs
Why it works
This adds a balance challenge and stretches your hip flexors at the same time.
3. Lateral Lunges (Side Lunges)
Most people train forward and backward, but moving sideways targets your glute medius—the muscle that shapes the side of your butt.
How to do it
- Step out to the side
- Push your hips back and bend the stepping leg, keeping the other leg straight
- Push back to standing and switch sides
Why it works
It shapes your outer glutes and strengthens hip stability.
4. Curtsy Lunges
These feel graceful, but they seriously fire up your glutes and inner thighs.
How to do it
- Step one foot diagonally behind the other
- Lower into a lunge, keeping your chest up
- Push through your front heel to return to start
- Switch sides
Why it works
It targets the glutes from a diagonal angle for a lifted, rounder look.
5. Jumping Lunges
A cardio-powered twist that tones while torching calories.
How to do it
- Start in a lunge position
- Jump up and switch legs in the air
- Land softly in a lunge on the opposite side
Why it works
This explosive move activates fast-twitch muscle fibers for better definition and burns fat fast.
6. Glider or Towel Reverse Lunge
All you need is a towel or a glider on a smooth surface. This one adds a stability challenge to a basic reverse lunge.
How to do it
- Place a towel under your back foot
- Slide it back into a lunge while bending your front knee
- Pull it back to return to standing
Why it works
The sliding motion demands more glute engagement and balance.
7. Elevated Lunges (Rear-Foot Elevated or Bulgarian Split Squat)
This one is next-level. A must-do if you’re serious about glute gains.
How to do it
- Place your back foot on a bench or chair
- Lower into a deep lunge, keeping your front knee in line with your ankle
- Push through your front heel to rise
Why it works
It shifts more load onto the glutes and allows for a deeper stretch in the movement.
8. Pulse Lunges
A burn-you’ll-feel-it move that isolates the glutes and makes every rep count.
How to do it
- Get into a lunge position
- Instead of rising all the way up, pulse up and down in a small range
- Do 15–20 pulses, then switch sides
Why it works
The constant tension targets the glute maximus and builds serious muscle endurance.
9. Lunge with Kickback
This one’s great for combining toning with balance and coordination.
How to do it
- Lunge backward
- As you come up, kick the back leg straight behind you, squeezing your glutes
- Repeat on each side
Why it works
It activates your glutes in two phases—when lowering and when kicking back.
10. Weighted Lunges
Once you’ve got the form down, adding weights takes your results to the next level.
How to do it
- Hold dumbbells at your sides
- Perform any of the lunge variations with controlled form
Why it works
Added resistance forces your muscles to work harder, which builds strength and definition faster.
How to Use These Lunge Variations in a Glute-Focused Workout
Here’s a quick glute burner you can try using five of the moves above.
Glute Lunge Circuit (3 Rounds)
- Reverse lunges – 10 each leg
- Curtsy lunges – 10 each leg
- Pulse lunges – 15 pulses each side
- Jumping lunges – 30 seconds
- Glute kickback lunges – 10 each leg
Rest for 60 seconds between rounds. Do this 2–3 times a week for best results.
Final Tips for Glute Gains with Lunges
- Squeeze your glutes at the top of every rep
- Keep your core engaged for balance and posture
- Don’t rush—slow and controlled reps activate more muscle
- Pair your workouts with a high-protein diet to support muscle growth
- Always warm up your hips and legs before doing any lunge workout
Final Thoughts
You don’t need squats, machines, or gym time to build a strong, sculpted butt. Lunges—especially these 10 variations—are more than enough to help you tone your glutes, improve lower body strength, and even burn calories at the same time.
Start with a few moves, build consistency, and focus on form. Whether you’re working out in your living room, at the park, or in your bedroom, lunges are your secret weapon to shaping your booty naturally and effectively.
