How to increase height fast after 18? Is increasing the height a big deal? Not really! It is all about removing the decompressions on the vertebrae which are developed over time due to gravity and poor posture habits.The height of a human body has influences from multiple factors like environment, hormones, genes, and nutrition. Fighting against these influences is hard, but it’s not impossible. If you have a strong determination, you can improve your height even at your mid-twenties. Exercising is one of the best ways to increase height fast and grow taller. Synergize the effect by coupling exercise with a good intake of protein – you can add to your height positively.

So let’s see the best exercises to increase height.‍

  1. Pelvic Shift

How many hours of the day you generally sit? Did you know that sitting for very long hours affects your height? The changing shape of the spine and the associated muscle imbalances are caused by prolonged periods of sitting which affects the growth of your body. The pelvic shift is one good exercise to sway away from the negative results of sitting. It increases the curvature of the lower spine, and that of the upper back; boosts your height.

Steps To Follow:

  • Lie on the mat with the shoulders flat on the floor.
  • Keep your arms stretched out on the sides with palms down.
  • Bend your knees and draw your feet close to the buttocks.
  • Arch your back so that the pelvis is lifted.
  • Tuck the buttocks and let the legs and shoulders support your weight.
  • Hold the position for at least 30 seconds and repeat.‍‍

  1. Hanging

Hanging your body with the supportof your hands does help you stretch out your muscles. Generally, people hangdown a bar. To take this exercise an extra mile, do two or three pull-ups.Don’t have a bar? No problem pull up a tree branch. Make sure your support issturdy and can take your whole body weight. After all, you don’t want to falloff the support and break your bones.

  • Jump up and hang on to the bar.
  • Keep your arms and spine straight.
  • Remain in the position for 30 seconds.
  • Repeat the same at least three times daily.

  1. Single Leg Hopping

Hopping exercise is one of the best fun exercises. This exercise plays a huge role in strengthening your abdominal muscles and promises a thorough workout of your lower body.

  • Hop on your left leg ten times.
  • Position your hands straight up pointing towards the sky.
  • Hop on your right leg similarly.‍

  1. Puppy Pose

This exercise flexes your spine, leg muscles and makes your bones grow longer.

  • Start with positioning your all fours – hands, and knees – on the mat.
  • Line up your knees with your hips and your hands with your shoulders.
  • Tangle your toes and walk your hands forward a few inches.
  • Stretch your hips backward halfway to your feet and feel a good stretch in the lower body.
  • Hold this position for 60 seconds and relax.‍

  1. Side Stretch

Side stretch will make the muscles grow and make them elongated as well. This exercise especially stretches and strengthens the intercostal muscles. While doing a side stretch, make sure you feel the muscles pull all along your side from your lower back and up to your shoulder to succeed in boosting height growth.

  • Stand straight with your feet together.
  • Clasp your hands together stretching over your head.
  • Bend your upper body to the right.
  • Hold the stretch for 20 seconds and get back to the starting position.
  • Repeat the stretch two times and switch sides to do the stretch in the opposite direction.

  1. Low Lunge Arch

Bowing the back and upper body will always result in increasing your height. The upper body is tough to develop,but with the low lunge arch you can strengthen and stretch out your back pretty well. This exercise also works for lengthening your legs, and shoulder bones.

  • Lock your two palms with your fingers and stretch your arms to the front of your right leg.
  • Bend your right leg and stretch out your left leg while you do the step 1.
  • Stretch as far as you can and stay in the pose for 30 seconds. Do the same on the other side‍

  1. Cobra Stretch

The cobra pose stretches muscles in the shoulders, chest, and abdominals while strengthening the spine.

  • Lie on the floor with your face down.
  • Place your palms on the floor under your shoulders.
  • Lift your chin while arching your spine to form an elevated angle.
  • Arch back as far as possible and stay in the position for at least 30 seconds.
  • Five reps should be good enough to start with the exercise initially.

  1. Jogging

Jogging is one exercise you can’t miss out if you are desperate about making your legs longer. Jogging helps you to grow your leg bones naturally and makes them stronger. Jogging works like magic to increase your height, especially when practice it during or just after puberty.

  1. Jumping And Skipping

If exercising is a tough thing to do then go for something that helps you have some fun while achieving your fitness goals. Jumping is one such thing. The more the number of times you jump the more likely you will succeed in making your legs longer. Jumping can be done in several ways – trampoline jumping or skipping a rope. Both can help you reach your maximum height.

  • While jumping, make sure your both legs leaves the surface at the same time, and land on the surface at the same time.

  1. Vertical Bends

Vertical bends make the muscles of the calf area to expand in the vertical direction and thereby improves your height.

  • Stand up and position your legs slightly apart.
  • Bend down and try to touch the floor without bending your knees.

  1. Standing Stretch

This exercise is similar to vertical bend exercise. The only difference is that while standing instead of placing your legs apart, you should keep them joined. As the next step, bend and try to touch your toes. Don’t forget to keep your knees straight while you perform the exercise.

  1. Side Bends

Side bends are great for stretching and sculpting the waist muscles. It strengthens the side abs wall, tightens the core, improves your posture and stimulates your height. To intensify this exercise, you can make use of dumbbells.‍

  • Stand vertically with your feet flat on the floor.
  • Bend your body sideways and stretch as far as you can.
  • Hold the position for 30 seconds.
  • Repeat it with the other side of the body.

  1. Swimming

Swimming enables you to use your legs, body, and arms to the fullest and thus, develops muscle strength. Especially,if you want to escape the heat and sweat during your workout sessions then swimming is the best. Breaststroke is the most suitable swimming style to increase your height.

  1. Toe Lifts

Stand on your toes with your back straight and stretch the muscles in your legs while reaching up simultaneously.For extra support, you can stand against a wall and place hands high up trying to reach towards the ceiling. The exercise is easy to do and requires no props.It is one of the best height increasing practices and gives better results than most other exercises.

  1. Land Swimming

Have you ever wondered swimming out of the pool? Land swimming is generally called as dry land training. The motive of this exercise is to increase height and improve the flexibility of body muscles. To make the exercise little more difficult you can perform the same by placing a stability ball under your stomach.

Steps To Follow

  • Lay down on a flat surface and the lift your legs up one by one.
  • Stretch your hands out to the front and imitate your position similar to that of swimming. The posture should be the same except that you are on land and not in the water.

  1. Legs Up

Raising your legs is a simple and most effective exercise for boosting your height. While performing legs up exercise, your body will be fully extended. During the exercise, your legs go through a strenuous process of stretching, and you’ll see a significant improvement in your height.

  • Lie down with your face and palms down.
  • Place your palms onto the sides of your chest.
  • Raise both your legs as high as possible while keeping your feet straight together.
  • Support your back with your hands if required.
  • Repeat the same for about 10 minutes with each repetition lasting for 60 seconds.‍

  1. Alternate Leg Kick

This exercise is a derivative from“Tae Kwon Do” – Korean martial art, characterized by leg-kicks. Although the exercise is a defensive move, it helps to increase your height. It helps in extended your body muscles, especially the legs.

  • Start by standing straight on the mat in a straight posture.
  • Stretch your body to the maximum while extending your right leg up.
  • Keep your hands close to your chest with your fists tight.
  • Start kicking the sky for about 30 seconds and repeat this process with your left leg.

  1. Wake Up Stretching

Stretching exercises take your muscles outside their normal range. And, they are more effective when you perform them as soon as you wake up. Morning stretching allows the free flowing of the fluid in the intervertebral discs of the spinal cord. If these discs are compressed, then the space between your vertebrae shrinks which will do no good to your height growth. If the discs expand, then you grow a little bit taller.

  • Extend your arms over your head. Use enough force and stretch to feel the elongation. Hold the stretch for 30 seconds, relax your body, and pull again.
  • Start with lying down straight on your back. Extend your arms and legs so as to reach the sky. Hold for 15 to 20 seconds and repeat.

  1. Glutes And Hip Bridge

This exercise helps you to improve flexibility in your back. While doing the bridge, you stretch the hip flexors,which helps in elongating your lower back and the back of thighs.

  • Lie on your back and extend your hands down to grab your ankles.
  • Lift your knees and hips so that you make your body parallel to the floor.
  • Finish by lifting your torso from your hips so that you are stretching out your back.

  1. Forward Spine Stretch

This exercise targets the back,hamstrings, and abdominals.

  • Sit up tall with your legs straight.
  • Spread your legs a little wider than the width of your hips.
  • Sit up as tall as you can from the base of your spine.
  • Stretch your arms and reach through your heels to engage your leg muscles.
  • Pose in such a way that your back forms a C giving an illusion like scooping out your low belly.

  1. Cat Camel Backstretch

If you want to grow your height, you don’t want to neglect to strengthen your back. Cat-camel backstretch is perfect for adding stiffness to your back.

  • Rest on your hands and knees, slowly arch your back so that your spine-lumbar (lower), thoracic (middle) and cervical (upper)-extend together. Do this slowly and gently.
  • Stay in the position for three to four seconds and repeat stretch five or six times.

  1. Mermaid Stretch

Primarily, this exercise stretches and engages your intercostal and shoulder muscles. This exercise is excellent for posture corrections. Most people have the habit of walking with bowed shoulders. Improper postures make you look short. So, mermaid stretch can help you walk straight and look taller.

  • Sit down with your knees bent underneath on the left side
  • Hold on to your ankles with your left hand
  • Raise your right arm, extend and reach over your head
  • Feel a good stretch along the right side of your torso. Hold for 20 to 30 seconds. Repeat on the other side as well.

  1. Cycling

If you are in your teens, then it is the right age to start cycling. Exercising during your teens can bring a crucial difference in your height. Teenage is the time when most people attain maximum height. Cycling is the best exercise for teens to make their legs stretch and add a few inches to their bodies.

  1. Jump Squats

Jumping exercises, like jump squats,are one of the best ways to increase the height. It supports the conditioning of the muscles and joints of the lower body and improves the height of the body.

  • Start with a normal standing position, with your body facing forward.
  • Lower yourself into the squat by lowering your hips back and down while bending your knees.
  • Drive hard with your legs as you come up out of the squat while initiating a jump.

  1. Cobra Stretch

Did you know that the cobra snake inspires cobra stretch? The pose resembles the cobra snake when raises its head and spreads its neck. This exercise is especially famous for stretching your abs.

  • Lie with your face-down on the floor with your palms pressing into the floor at shoulder height.
  • Lift your head toward the ceiling while extending your arms to arch your back as much as possible.
  • Hold this position for 30 seconds, and relax.

  1. Downward Facing Dog

Downward pose resembles that of an upside down alphabet – V. This exercise helps in strengthening the entire back and elongates your back muscles.

  • Stand up and bend your body such that your hands are at your shoulders-width apart and your feet are at hips-width apart.
  • Push the floor away and engage the shoulders and the upper body, while elongating your tailbone towards the ceiling
  • Feel a gentle stretch in the arms, shoulders, lats and spine.

  1. Bird Dog

The bird dog is the core exercise that emphasizes lower back strength and balance. This exercise helps to experience a good stretch from head to thighs and promotes your height.

  • Start the pose with a push-up position, but with your knees on the ground.
  • Lift one leg above the floor, and extend it backward.
  • Slowly lift your opposite hand off the floor, and extend that arm in front of you.
  • Hold onto the position for a few seconds and repeat this exercise on the other side.

  1. Inversion Table Exercise

The philosophy of this exercised wells with increasing your height by shifting the body’s gravity. The inverted body position achieved during the exercise eases and stretches the back muscles.

  • Lock your feet on the base of the inversion table.
  • Slowly raise your arms and rotate your entire body upside-down.
  • Stay in this position for 15 – 20 seconds before coming back up.

  1. Surya Namaskara

Sun Salutation or Surya Namaskar is the most popular yoga exercise which consists of 12 different yoga poses. Every pose stretches your back, shoulders,legs and helps you to increase your height.

  1. Side Planks

Practice side planks, and in a few days, you would get excited about the amazing-looking legs you’re going to have. Side planks give a good stretch to your legs making them slimmer and grow taller.

  • Lie down on your right with your shoulder straight below your neck. Stretch out your legs straight and place your left hand on your left hip.
  • Support your abs while raising your waist off the ground until you reach to the level of your right hand.
  • Make your body diagonal to the floor and stay in the position for 30 seconds.

If you ask – How to increase height by exercise? The answer is simple. Increasing your spine flexibility, building up strength in your spinal muscles, stretching your leg muscles altogether maintains your optimal posture and effortlessly improves your height. However, if you are looking for over night miracles, that’s not how it works. You have to keep practicing these exercises for at least a few months to see the results. All the best!

These are my favorite height increasing exercises. Do you have any favorites? I want to hear from you. Which exercises are your favorites and looking forward to doing first?

Most fitness pros will tell you that the secret to getting a tight, toned, super-strong booty isn’t such a secret after all: it’s as simple as doing a few squats a day. But let’s be honest, the whole stop, drop, and squat thing can get really boring, really fast. Ariel Hoffman, NASM-certified personal trainer and director of program development at AKT in Motion, says squats are great, but they’re not necessarily the most effective moves when it comes to working your behind.

“What happens in a squat a lot of times is that people don’t actually engage their glutes while they’re doing it,” she says. “That’s why you may feel the burn in your quads or calves.” The key to targeting the butt muscles, Hoffman says, is to stabilize the rest of the body so you’re really working and activating the glutes—something that doesn’t always happen with a squat. Ready to feel the burn? These six squat-free, Hoffman-approved moves force you to isolate the glute muscles for focused sculpting. (Do all six three to four times a week for maximum booty-boosting results.)

Want the world’s best fitness plans for FREE? Then check out Salty Cat Workouts now! (And no, we don’t give a %$!# what you think about the name.)

Plank Leg Extension

John Ville/Women’s Health Germany App

Starting on all fours or a plank position, with the shoulders over the wrists and the abs engaged, lift your left leg directly behind your body, slightly turning the leg out and pointing the toe. Lift the leg up and down while engaging the glute. Be careful not to let the lower back arch. Repeat eight times on each leg.

Plank Leg Extension Pulses

In the same position, pulse the lifted leg three times, keeping it turned out and pointed. Repeat four times on each leg.

Related: ‘I Took Squat Breaks At Work Every Day For A Month, And Here’s What Happened’

Sweep Plank

Alyssa Zolna

From a plank position, extend the left leg out. Draw it in to tap the right elbow, then sweep it to the left before returning it to the starting position. Repeat eight times on each side.

Tight on time? This 5-minute butt workout will help you squeeze in some exercise:


Side Taps

Alyssa Zolna

While on all fours, or in a plank position, lift the left leg up and then outward, tapping it to the side and then returning to the start position. Repeat eight times on each leg.

Related: 7 Simple Exercises That Show Results After One Workout

Side Leg Lifts

John Ville/Women’s Health Germany App

From all fours, lift the left leg up and bring it out to the side of your body, making a 90-degree angle. Lift until it’s nearly parallel to the ground, then return to the starting position. Repeat eight times on each leg.

Related: Exactly How Emma Stone Gained 15 Pounds Of Lean Muscle Mass

Plank Leg and Arm Pulses

John Ville/Women’s Health Germany App

While on all fours, lift the left leg and right arm simultaneously and pulse eight times. Repeat on the opposite side.

Can’t Do Squats? How to Get a Great Butt Anyway

This routine targets the three major muscles in your glutes and avoids putting force on your knees the way squats can, says Bradley Seidenglanz, an instructor at Barry’s Bootcamp (a studio known for classes devoted solely to your butt and legs) in Sherman Oaks and Hollywood, California, who created the workout.
Do 5 sets of 15 reps for each move. For those that involve moving one leg at a time, do 15 reps on one leg, then 15 on the other—that’s one set. Repeat until you’ve done 5 sets.
Dumbbell Fire Hydrant

1. Get on your hands and knees in a tabletop position. Place a dumbbell* behind your right knee, putting the handle of it in the crease of your knee (you can wrap it in a towel to make it more comfortable).
2. Gripping the dumbbell between your calf and your hamstring, raise your right knee laterally to the side, aiming to get your knee as high as your hip. Try not to let your weight shift to the left—keep it evenly distributed among your left and right arm and your left leg.
3. Hold for a second at the top, then return your right knee to starting position.
Donkey Kickbacks with Pulses

1. Get into a tabletop position. Place your right foot in the handle of a resistance band and hold the other handle in your right hand.
2. Drive your right foot backward, away from your body as your squeeze your right glute. Keep your back as flat as possible and extend your leg straight out so your heel is only as high as your glute.
3. Once your right leg is straight and extended out behind you, flex your foot and lift your heel a few inches toward the ceiling. Do that pulsing motion one time, then return your right leg to starting position.
Dumbbell Donkey Raises
1. Get into the same starting position as you did for dumbbell fire hydrants, with a dumbbell in the crease of your right knee.
2. Keeping your right knee bent to keep the dumbbell in place, flex your right foot and lift it straight up toward the ceiling. Try to keep your back flat as your lift your right leg—don’t let it arch. Don’t let your weight shift forward either.
3. Lift your leg until your knee is as high as your hips, then return to starting position.
1. Lie on the floor on the right side of your body with your lower body on the mat and your upper body supported by your right forearm. Your feet should be stacked and your knees should be bent at 90 degrees so you could draw a straight line from your buttocks to your feet. Using your left hand, hold a dumbbell on top of your left thigh.
2. Keeping your feet touching each other and your knees bent, lift your left knee toward the ceiling, so your legs look like a clamshell that’s opening. Keep your pelvis still through the move and squeeze your glutes.
3. Lower your left knee back to starting position, holding the dumbbell steady the whole time.
Weighted Glute Bridges
1. Lie on your back on the floor. Feet should be flat on the floor, with your heels about 8 to 12 inches away from your butt.
2. Place one heavy dumbbell on your hips and hold it in place with your hands.
3. As you squeeze your glutes, push your heels into the floor and lift your hips toward the ceiling. Lift them high enough that only your upper back is still on the ground.
4. Pause for a moment at the top, then keep your glutes contracted as your return to starting position.
*The weights should be heavy enough that you can get through 15 reps of each move with good form but the 15th one is challenging. These exercises can all be done without weights, too, but if you’re using just body weight, add enough reps so that your glutes are still begging for a break by the last one. Place a mat or towel beneath you if the floor bothers your knees.

Place a barbell in front of you. Keeping your back flat (not round), bend forward at the hips and grab the barbell. Your hands and legs should be about shoulder-width apart. Push your hips forward to raise the barbell. Lower back into the starting position. A little lost? No sweat, here’s a thorough tutorial for how to do a deadlift.

Related: 10 Trainers Share Their Best Shape-Up Tips For 2016

3. Reverse Hyperextension

Lie face down on a bench and wrap your arms around it. Your legs should be hanging off but not touching the ground, hips meeting the end of the bench. Lift your legs up and then lower to return to the starting position.

4. Step Up

Standing in front of a bench, step onto it with your right leg first and then your left. Reverse the motion and get back into the starting position. Repeat the exercise leading with your left leg first. Continue alternating legs.

5. Reverse Lunge Klaus Vedfelt/Getty

Stand straight and hold a pair of dumbbells. Step your left leg back and lower your body until your right leg is at a 90-degree angle in front of you. Your back leg should not touch the ground. Come back to the starting position and repeat the move on the opposite side. Continue alternating legs.

If you’re looking for other incredible exercises to sculpt your butt, try these:

  • 4 No-Equipment Exercises For A Great Butt
  • The Move That Will Whip Your Butt Into Shape
  • Work Your Butt With This Incredibly Effective Move

How Long Does it Take to See Results From Squats and Lunges?

“If you increase the weight and lower the reps, you’ll build more muscle,” she notes.

With high reps, low weight, you’ll simply maintain your fitness gains. (Source)

Then, how long does it take to see results from squats and lunges as a man vs a woman?

Sex doesn’t play a huge role in answering this question, as the workouts and results will be comparable and scalable to each individual, no matter your gender.

Related: Is It Good to Do Squats Every Day?

Trying to Lose Weight By Squatting?

Losing weight with squats won’t really occur until you are doing around 100 reps.

You must be consistent and add more weight to make it challenging to complete the movement. Of course, the proper diet and sufficient rest have to be prioritized as well.

If you are new to an exercise program you will notice more changes to your glutes in the beginning months, as your body adapts to the increased difficulty of squats.

After the initial change, you will continue to see progress as you challenge your body with more repetitions and heavier weights every few weeks.

Adding Lunges to Your Routine:

Lunges are one of the best exercises for toning your legs.

However, Richard Cotton, the chief exercise physiologist at the American Council on Exercises, warns that lunges will only visibly shape your legs if combined with fat-burning exercises.

Lunges target these muscles:

Lunges work your glutes and all your leg muscles including your quadriceps, hamstrings, adductors or inner thighs and calves.

Short step lunges work your quadriceps and longer lunges really focus the work on your butt.

Heavy weighted barbell lunges

How Often Should You Lunge?

If you are someone who has only just started adding lunges to your workout program then you might stick to bodyweight lunges.

You can try to do three to five sets of 15 to 30 repetitions a few days a week on non-consecutive days.

Related: Seeing Results from Lunges

Adding Resistance to Your Lunges:

As you get stronger, a barbell can be added across the back of your shoulders.

The added weight will force your muscles to work harder and your legs will become toned more quickly.

You can even implement resistance bands in your lunge workouts.

This will allow for more manageable and safe resistance.

With these strategies implemented, how long does it take to see results from squats and lunges?

Well, using resistance like barbells, resistance bands or even dumbbells will help speed up the process in seeing results.

Any time you add more weight or intensity, the results tend to come faster — as long as proper form is maintained.

Related: The Many Benefits of Squats and Lunges and What Muscles Are Targeted

Fat Burning:

When you start doing lunges, you may feel your leg muscles getting tighter and firmer as soon as within two weeks.

In general, it may take up to four weeks before you actually see toned leg muscles.

It can take longer if you have a lot of fat on your legs.

Fat-burning exercises, such as brisk walking, uphill walking, stair climbing, running, hiking, bicycling will burn fat.

Using cardiovascular equipment such as a treadmill or elliptical machine, all help shed fat from your legs.

This enables the underlying muscle to show through.

The frequency and intensity at which you perform these exercises determine how quickly your toned leg muscles become visible.

Depending on how much fat you have to lose, performing 30 to 60 minutes of fat-burning exercises, two to four times a week can be very effective.

In that case, how long does it take to see results from squats and lunges, if you focus primarily on lunges?

Great question, because there definitely can be a difference between the results from these two exercises.

If you are focusing more on lunges, I would say that more fat loss from cardio and other movements are needed to help illuminate your lunge results.

Related: One Woman’s Results After Lunging For a Month

In Conclusion

How Long Does it Take to See Results From Squats and Lunges? A Few Important Thoughts

You might not see the results from squats and lunges as quickly as hoped.

Just remember that it takes persistence and determination to build muscle.

If you are serious about your workout, then get serious about your equipment, too.

Try our Dark Iron Fitness Genuine Leather Weightlifting Belt.

Always keep a weightlifting belt in your arsenal

Everyone will have different results, but personal trainer Michael Behnken of the online site, Ask the Trainer, says that the basic results of any training program is as follows:

  • After 30 days of your workout, you’ll feel the difference.
  • After 60 days, you’ll see the difference.
  • And after 90 days, your friends will see the difference.

Nobody can truly answer how long does it take to see results from squats and lunges?

This is because the answer is solely based on your personal commitment to these two types of exercises.

Make it a habit of implementing squats and lunges in your workout.

Soon you will answer this question to the best of your ability.

In this article, we’re going to show you how to do lunges properly to build big powerful glutes and how lunges vs squats may be a better and more effective way to build bigger glutes.

There is no better way to target and activate your glutes than with lunge exercises. The benefits lunges have for building bigger and rounder glutes far outweighs any other glute building exercises.

You will learn how to do lunges to build bigger glutes by utilizing proper form and techniques that will successfully target your glutes and guarantee muscle activation for maximum growth. When done properly, there is no better way to hit your glutes than with lunge exercises.


  • 15 Best Lunges for Glutes & How to do Them
  • How to do Lunges Properly for Glutes to Grow Bigger!
  • Two Lunge Routines for a Super Pump & Shock Your Glutes!
  • Lunges vs Squats
  • Why are Lunges Better for Building Bigger Glutes?
  • Closing Remarks

This may be hard for some to believe, but lunges are far more effective at building bigger glutes than any other glute building exercise, including squats.

Keep reading to find out why squats may not be the best exercise for building bigger glutes.

Although squats may still be a great way to build big glutes, the fact remains that a large percentage of people never successfully activate the glute muscles successfully when performing squats.

So what should you do?

Well, you could invest the time and learn how to activate your glutes while performing squats which by the way does not always work for everyone. Or, you could just simply stop wasting your time and do what is guaranteed to work and show results.

The great thing about lunges is that they come in so many variations. There are literally countless lunge exercises to chose from. Some of the best lunges for glutes are the forward lunge, the reverse lunge, the jumping lunge, slide lunges, incline treadmill lunges, and the stationary lunges and curtsey lunges.

I could go on and on. But you get the picture. That said, unlike squats, there are enough lunge exercises to literally hit your glutes from every possible angle, and you will never get bored.

15 Best Lunges for Glutes & How To Do Them

Here are 15 lunge variations being demonstrated by Ashley Castleberry, Ms. Health and Fitness, you don’t want to miss. Ashley shows you how to do lunges without using weights, which is a good idea for beginners to get acquainted with the exercise first.

15 MUST DO Lunge Variation Lower Body Exercises (STRONG Legs & Glutes)

How to do Lunges Properly for Glutes to Grow Bigger!

Here are some great tips to follow that will help you properly perform lunges. These tips will significantly improve your form, help you better target your glute muscles, and help you avoid making mistakes that could otherwise result in injuries.

#1 Go Deep for a Better Stretch

Go deep when doing walking lunges, or any lunges for that matter. Make sure each step is wide and that your opposite knee almost touches the floor when you come down. This will give you a better stretch and target your glute muscles more.

#2 Knee Position

Don’t ever let your knee extend over your toes. By avoiding this, you will be avoiding knee problems in the future. A wider stride will help prevent this.

#3 Lean Slightly Forward for more Glute Activation

Try to lean slightly forward, rather than keeping your back completely straight. This will put more emphasis on your glutes when doing walking lunges.

#4 Keep your Head Up

If you are looking down at your feet while performing lunges you will be more prone to throwing yourself off balance. Your balance will significantly improve by keeping your head up and focusing straight ahead. This way you can concentrate more on your exercise and less on your balance.

#5 Form

It is always important to make sure your form is correct. Never sacrifice form by using weights that are too heavy. As soon as you notice your form is being compromised, immediately decrease the weight. Proper form will always lead to better results and help avoid any injuries.

#6 Foot Position

Performing walking lunges in a tightrope form is another mistake made by many. Keep your feet waist to shoulder-width apart, even while performing your lunge exercise. This goes for any type of lunges. This is the best way to stabilize yourself and not lose your balance.

Two Lunge Routines for a Super Pump & Shock Your Glutes!

All lunge variations are good as long as you are using weights for resistance and the intensity of the workout is fairly high. There are two methods I feel are most effective and will effectively fire up your glutes and give you a great pump.

1st Lunge Routine — Once per Week

This routine is a 2-step exercise routine meant to create a pump from hell.

The first part of this exercise is to perform 10 reps of walking or forward lunges (preferably walking lunges) with heavy weights. By heavy I mean enough weight to prevent you from doing any more than 10 reps for one set. Perform this exercise for 3 to 4 sets with only 1.5 minutes to 2 minutes of rest between sets.

When you are done, rest another 2 minutes and go immediately to the second part of this exercise routine (see below).

In the second part of this exercise, I continue with a lighter weight for 5 sets times 20 reps of walking lunges. You will be absolutely exhausted after this routine, but you will also feel a tremendous pump on your glutes. Furthermore, I guarantee you will be feeling very sore for the next few days.

I only add the second part of this routine once a week. But I would not suggest more than twice per week. Especially if you are hitting your glutes hard with other glute exercises. Overtraining can compromise your gains.

Just as a side note. If you are leaning more towards toning and tightening your glutes, and less on adding size, then, by all means, work them as much as 3 to 4 times per week. However, I would suggest with lighter weights and higher reps.

2nd Lunge Routine — Once per Month To Shock Your Glutes Into Growth!

Here is a routine I do maybe once per month just to shock my glutes into growth, but also give them a good pump.

This routine is even more intense than the previous one. That is why I only do these once per month.

The following are 2 separate routines and are not meant to be done together as a 2-step routine as in our previous workout. Again, I prefer using walking lunges for these exercises.

Moderately Heavy — Higher Reps (10×20)

Perform your lunge exercise for 10 sets of 20 reps each with a heavy weight. If you can do more than 20 reps it is not heavy enough. You should be struggling with the 20th rep. Rest periods between these sets can be longer since they are much more intense than even the previous routines. With that said, try a 2 to 3-minute rest between sets.

If at some point before reaching your 10th set you are no longer able to complete 20 reps, either complete as many as you can or drop the weight.

Heaviest Load — Moderate Reps (10×10)

Perform your lunges for 10 sets of 10 reps. You will need to use heavier weights than used in the 1st routine since you are now performing fewer reps. Remember that you want to aim for a weight that lets you complete the 10 reps, but no more.

Sharing… some great tips on how to do lunges properly for better results.

Always try to figure out your max, and don’t be afraid to go heavy. Many of us underestimate how strong our glutes are. Your glutes are much stronger than you think.

Just remember to always keep proper form. Comprising form can lead to injuries.

Lunges vs Squats

Lunges, by far, is one of the best butt building exercises you could perform to build bigger rounder glutes quickly and effectively. Most would argue that squats are the one-and-all for building huge glutes. But I would beg to differ.

Let me ask you this. Would you do pull-ups to build bigger biceps? Some would answer yes to this question. However, the primary muscles used are the back muscles, and the secondary muscles used are the biceps. So the answer would be no.

Would you do bench presses to build bigger tricep muscles? No. The primary muscles used for this exercise are the chest muscles or pectoral muscles. The chest is the primary muscle group used for this exercise, and the triceps are the secondary.

Sharing… see why lunges may be better than squats for building bigger glutes.

That said, the same holds true for squats. The primary muscle group being engaged in squats are your quads. Thus your secondary muscle group would be your glute muscles.

Sure, with proper form and glute activation techniques, it is possible to engage the glutes when performing squats. However, this is not an easy task. And for most of you, squats will never be an effective way to grow bigger glutes.

The majority of you will fall into the category of people who complain about how sore your quads are after doing squats, but hardly ever your glutes.

With lunges, on the other hand, it is much easier to target your glute muscles. It is pretty much a given that your glutes will be sore after a good lunge workout routine.

For a Deep Glute Massage don’t miss my review on… The Best Vibrating Foam Rollers

So if I had to choose between lunges vs squats to build bigger and stronger glutes, it would definitely be lunges. Lunges, in my experience, are the best exercises to perform to target your glutes and make them grow. I find some of the best lunges for glutes to be the walking lunges and the Bulgarian split squat.

Why are Lunges Better for Building Bigger Glutes?

As we said earlier, the primary muscle group used to perform squats are the quadriceps or front leg muscles, and the secondary muscles would be the glutes. So why would you perform an exercise to build glute muscles when it is not the primary muscle group being utilized for that exercise?

This does not mean you should stop doing squats to build your glutes. But if you are doing squats to specifically build glutes, you may want to change your routine or at least perform the squats properly to reap the full benefits.

If you do not go at least parallel or lower when performing squats, you will be mostly targeting your quads and not your glutes. And many people never even activate their glutes at all when doing squats.

Do you perform heavy squat routines but only get sore legs and feel barely anything in your glutes the next day?

Then maybe you are one of those people who are unable to activate your glutes properly when doing squats.

What Muscles do Lunges Work the Most?

So why would you want to do lunges vs squats?

Because the primary muscles targeted when performing lunges are your glute muscles. Performing lunges makes it almost effortless to target and activate your glute muscles.

Squats, on the other hand, take great effort and concentration to activate your glute muscles. And many of you will never truly activate your glutes enough doing squats to make a difference.

Muscles Worked Doing Lunges

Primary Muscles Secondary Muscles
Gluteus Maximus
Gluteus Minimus
Rectus Femoris
Vastus Medialis
Vastus Lateralis
Hamstrings Hip Flexors

Lunges are by far the better choice, and if I had to pick the best lunges for glutes, I would choose walking lunges every time. The great thing about walking lunges is that the motion is uninterrupted and the constant movement really fires up your glutes quickly. If your looking for a great muscle pump, walking lunges are by far the best lunges to perform.

When performed correctly, they will directly target your glutes and guarantee soreness deep inside your glutes every time.

Build Bigger Glutes

Because heavy weights can be used with this exercise, it is great for effectively building bigger glute muscles quickly. There are many varieties of lunges, but my top pick will always be the walking lunges.

Tone & Tighten Your Glutes

If glute size is not a factor and toning your thighs and keeping your glutes tight and round is your primary goal, then do more high rep lunges with light weights. You could also perform lunges using no weights and rely solely on your body weight as resistance. A great way to firm your glute muscles.

Make sure to check out my review on inexpensive yet effective glute building machines for your home or apartment.

Closing Remarks

I think that we can all agree that when it comes to lunges vs squats that lunges are by far the safer bet when it comes to guaranteeing glute activation. Lunges offer you so many exercise variations squats will never be able to provide.

There is however a proper way to doing lunges. By following the tips outlined above, I can almost guarantee that you will not only immediately feel the results but also see your glutes grow much faster than just doing squats.

Thanks for reading How to do Lunges Properly for building bigger glutes. Add some lunges to your routine today. You’ll be glad you did.

With over 30 years of experience in strength training and fitness, Mark LaRue is the founder of Fitness Mastered, a blog to help educate fitness enthusiasts of all fitness levels, age, and gender. We write topics that range from weight training tips and exercise routines to home workout machine and fitness related product reviews, to name a few.

Here Is The Ultimate Leg Workout For People Who Hate Doing Squats

Last week I was weaving my way through a crowded gym floor while training a client when I overheard a couple of guys in the squat rack lamenting the pain they were putting themselves through. Typically that’s par for the course, since squats are a painful exercise that can test your manhood from time to time, when one of them caught my ear.

“My knees are absolutely killing me. I can feel them popping and cracking every single time I do a rep.”

But yet the guy kept on squatting, and with a significant amount of weight on his back, with no signs of slowing down and saving his knees. Unfortunately, this scene plays itself out in gyms across the world every single day. But it doesn’t have to be that way.

Squats are commonly known in the lifting world as one of the best exercises out there for building overall size, strength, and athleticism. For good reason, too. They’re a great full body tool, and something that everyone should try to master.

That being said, they’re not for everyone.

For some people squatting can be more trial and tribulation than muscle building tool. This is for a number of reasons. Some people just have bad squatting leverages. For example: someone with extremely long femurs (your thigh bone) have trouble hitting depth in a squat.

Others have unique hip structures, and the way their femur inserts into their hip socket prevents them from comfortably hitting depth in a squat.

Some people lack the necessary ankle, hip, and back mobility to squat comfortably, while other people have bad lower backs that feel like hot hell fire every time they drop down into a squat. It could be thanks to degenerative discs, years of wear and tear on the lower back, or any number of issues.

For others their knees might not allow them to squat thanks to previous injuries to tendons and ligaments inside the knee, which just so happens to be one of the most injury prone joints in the body.

You get the point. There’s a multitude of reasons why people can’t squat. Sadly, most of those people who deal with these issues are told by the Internet that they’re cheating themselves if they don’t squat. They’re missing out on precious muscle, and even get their manhood called into question. All because they can’t perform one exercise.

That’s not the case though.

Squats are a great tool. But they’re not the only tool. In fact, plenty of people have gotten extremely strong, athletic, and ripped without doing a single squat.

Hell, one needs to look no further than 6x Mr. Olympia, Dorian Yates. Yates was known for his massive legs and shredded physique, and he’s also very well known for never performing a single squat.

If you happen to be one of the people who can’t squat due to injuries, mechanics, or just hates squatting, then I’ve got the perfect workout that will help you build massive legs, serious athleticism, and a physique worth showing off.

Before we get any further, it’s necessary to preface this by saying that some people who experience pain during a squat may experience pain during one of these movements. If you fall into that category, then don’t bother doing that movement. There are plenty of awesome leg exercises out there, and if you need help finding one that suits you don’t hesitate to shoot me a message.

The ultimate squat free leg workout:

A1. Leg extensions: 3 sets of 15 reps.

*These typically don’t cause as much knee pain for most people who struggle with squats, whereas for some people they feel even more pain due to the shear force placed on the knee joint. As with any exercise, if you’re feeling knee pain then back off. No exercise is worth injury.

A2. Lying leg curls: 3 sets of 15 reps.

*Leg curls are an awesome hamstring dominant exercise that keep your knees and lower back from taking any of the stress they experience during a normal squat.

Superset leg extensions and leg curls, going from one exercise immediately to the next, resting 60 seconds between each round. This is a pre-exhaust superset, which means you’ll be fatiguing your legs before starting the bulk of the working sets. Pre-exhaust sets are an excellent way to stimulate growth, and especially useful when removing exercises like the squat.

B1. Barbell romanian deadlift: 3 sets of 8 reps – 2 seconds on the way down, 2 seconds on the way up.

*Romanian deadlifts are one of the best hamstring and glute developers out there. If done correctly, but pushing your hips all the way back and loading the hamstrings and glutes then you shouldn’t experience any lower back pain at all. Keep a slight bend at the knee, keep your abs tight, and keep your shoulder blades pulled together.

Don’t perform any exercise along with Romanian deadlifts. Rest 90 seconds between each set, and choose your weight wisely. You should feel a big stretch in the hamstrings, and no pain in the lower back.

C1. Reverse lunge: 4 sets of 8 reps per leg.

*Reverse lunges are a common replacement exercise for people who experience knee pain, since they tend to place more emphasis on the hamstrings and glutes vs. the quads. The key to getting the most out of this is after you’ve stepped back into the lunge exploding forward with as much force as possible to recruit the maximum amount of muscle fibers possible.

C2. Leg press: 4 sets of 12 reps – 2 seconds on the way down, explode up.

*Leg presses are a tried and true alternative to squats, and many people who experience knee pain during a regular squat find that they’re able to leg press pain free. The big downside to leg pressing is that it can place stress on the lower back, so if you experience that one way to prevent it is by performing leg presses one leg at a time.

Superset the reverse lunges and leg presses together if your gym setup allows. Go from one exercise to the next, resting 90 seconds between each exercise.

D1. Stationary bike with moderate resistance: 15 minutes.

*The stationary bike is an often forgotten leg builder, but it does wonders for quad development. It’s an excellent low impact way to build serious quad strength, along with helping you get some extra cardio in. Choose a moderate resistance level. You should be sweating by the end of it, but not completely gassed like after a high intensity training session.

Unfortunately I never got a chance to go lay some wisdom down on those guys that day in the gym, because I was in the middle of a session. But you better believe next time I see them I plan on telling them exactly why they don’t need to be squatting, and hopefully saving their knees in the process. Hopefully this article did the same for you.

How to Get a Complete Leg Workout Without Squats


It’s hard to argue with the notion that Barbell Squats and Deadlifts are the kings of exercise. They are amazing tools for building muscle and strength not only in the legs, but in the entire body. If you compared any exercise on the list below head-to-head with the Barbell Squat or Deadlift, it would lose. So why are we even talking about a leg workout without Squats?

RELATED: The Squat Variation That Torches Your Core

The Squat and Deadlift are superior exercises, but they are also extremely technical, difficult to learn and intimidating for most lifters and athletes. If you lack access to good coaching or resources for properly learning the Barbell Squat, it might be better to skip it for now. The same goes if you’re a relatively new lifter in the gym. There’s nothing wrong with hesitating to jump in with the big boys and load up a bar in your local squat rack. Building a solid base of strength with exercises like the ones below could be a great first step to eventually dominating the Squat.

Another benefit of hypertrophy and accessory exercises, especially early in a lifting career, is the positive effect on mind-muscle connection. Learning to contract and relax a specific muscle during certain movement patterns is a skill that should be developed by all athletes. The problem with diving right into Squats is the risk of failing to develop the neural connection to the needed muscles. Just like it’s possible to do a Pull-Up without using your lats, it’s possible to squat without using your glutes—but it’s a recipe for disaster.

RELATED: Squat 101: A How-To Guide

Each exercise below is followed by several coaching cues to keep in mind for technique and form. Most of the exercises work best as hypertrophy-focused accessory work—meaning they are effective for building muscle and should not forever replace lifts like the Barbell Squat and Deadlift. For this reason, optimal set and rep schemes for these exercises are between 2-4 sets of 8-12 reps.

Option 1

The Bulgarian Split Squat is a great substitute for the Squat. You only need a bench or box, and you can use dumbbells, kettlebells or a barbell. The exercise builds single-leg strength, with a focus on the quads. Follow this with the Stiff-Leg Deadlift to work the muscles on the back side of your body.

Bulgarian Split Squat

  • Elevate your rear foot to a comfortable height.
  • Lean forward slightly.
  • Front foot position influences activated muscles: a vertical shin engages the glutes better than allowing your knee to travel over your toe, which hits more of the quadriceps.
  • Add weight only after you master the bodyweight variation.

Barbell Stiff Leg Deadlift

  • Knees slightly bent, nearly locked at the top part of the movement.
  • Maintain flat lumbar spine (low back) with minimal upper-back rounding at the far end of your range of motion. Loads should be lighter than a traditional Deadlift.
  • Bar path travels away from your legs and over your toes, unlike the Romanian Deadlift, in which it travels close to your body.

Option 2

The Trap Bar Deadlift combines the benefits of the Squat and Deadlift in one exercise. You can perform the Sumo Squat variation with dumbbells or kettlebells. Use it to still get a Squat in your workout and target your muscles in a different way.

Trap Bar Deadlift

  • Chest up. If you have a logo on your shirt, you should be able to see it.
  • Shoulder blades back and down—this creates a very upright posture.
  • Push your hips back before bending at the knees.
  • Grip should be in line with your shins or your center of gravity.
  • Shins nearly vertical.

Sumo Squat

  • Wider stance with toes pointed slightly outward.
  • Push your knees out to remain in line with your toes, or point them in the same direction.
  • Shoulders should always be above the level of your hips.
  • Push hips back and down; bend at the hip before the knee.
  • Range of motion can be increased by elevating feet on steps or other platform.

Option 3

Put simply: the Barbell Glute Bridge is one of the best glute development exercises. Combine it with the Walking Lunge for a killer lower-body workout.

Barbell Glute Bridge

  • Barbell should rest in your hip crease (between pelvic and pubic bones). If you have never done this exercise, use padding to ease the discomfort.
  • Push through your heels and contract your glutes (squeeze your butt) as hard as possible to move the barbell off the floor. To ensure you’re pushing through the heels, lift your toes off the floor.
  • It’s important to lock your hips out fully on each rep; pausing for a second at the top is a solid reminder.
  • Maintain a neutral spine and neck whether you use a bench, BOSU ball or the floor.

Walking Lunge

  • Upright torso.
  • Braced, tight core (flexed abs and butt).
  • Vertical shins; knees behind the toes of the front foot.
  • Slow your pace; focus on contracting the targeted muscle groups.

Study the technique of the Barbell Squat while using these exercises to build a solid base of strength and muscle. By the time you’re ready to start squatting in its full capacity, you will be two steps ahead of your competition.

RELATED: Improve Your Squat Depth With 5 Easy Warm-Up Exercises

Our second leg workout with no squats, this 40 minute workout video offers a whole new collection of great toning exercises for the lower body that don’t involve a single squat or lunge.
These are thigh shaping, calorie burning, core engaging, balance developing, dynamic butt lifting exercises that work.
Even if you love squats and lunges, this is a great routine to do when you want to work your muscles in new ways – which is always a great idea.
What to Expect – Routine Layout
8 Bodyweight Exercises
Varying numbers of repetitions; watch for the written cues
2 Rounds
40 Minutes Total
For this routine you will need: A chair or countertop – or really anything that will lend itself to supporting you while you lean forward for the Standing Leg Lift Pulses.
20 Reverse Leg Lift Extensions: This one burns in the gluteus but also targets the hamstrings (backs of thighs) and core. Start with your bodyweight in your knees and forearms. Lift one leg straight out & up behind your body; you will maintain the pose through all of your repetitions. With leg still straightened out above the ground, bend at the knee to bring the toe up towards the back of the thigh. Repeat all reps on one leg (without rest if you can) before switching to repeat on the opposite side.
10 Downward Dog + Arcs: Lift the booty, tone the thighs, challenge your upper body (those shoulders may be loudly protesting on your last few reps). Go into a Downward Dog (in a nutshell: head between hands with palms flat on the floor, legs straight, feet on the ground) and move one leg up and over into an arc motion. Repeat back the opposite direction before switching to repeat on the opposite leg; do 10 reps on each leg.
10 Bridges + Circles: Just another painful and creative way to make your lower body muscles scream without squats. Lie on your back with your feet on the ground. Press up through the feet so that your bodyweight rests in your feet and upper back. Kick one leg out straight and draw a circle in both directions with your toe. Repeat 10 times on each side.
50 Standing Leg Lift Pulses: This has to be one of my favorite butt lifting exercises. Truth be told, I often do this exercise while hovering over my laptop, writing up these workout descriptions. Lean forward so that you can rest your hands or forearms on a chair or tabletop (or anything sturdy). Lift one leg straight out behind you and do an upward pulsing motion. 50 times per side. Love the heat this creates in those muscles.
10 Side Leg Raise Extensions: This one targets the outer thigh & glute, hamstrings, quads, plus a bit of obliques. Lie on your side with your knees and hips stacked and bent at a 90. Maintaining the 90º, lift the top leg up; once at the top of the motion, extend the leg and then bring it back down before going back into a 90 and starting all over again.
10 Scissor Bridges: For the core, thighs and glutes. Go into a Bridge position and extend just one leg. Abduct the hip (pull it away from the other supporting leg & the midline of the body), before going back to the starting position with the thighs together. Try to repeat all reps on one side before releasing from the Bridge position.
Pilates Leg Circles – 10 Small, 10 Big: Great for toning the thighs, also a good abs and lower back exercise. Lie flat on your back and extend on leg straight up in the air over your hip joint; draw a small circle. Repeat 10 times on each leg before repeating the same idea, this time drawing large circles.

Calorie Burn
We estimate that this No Squat Leg Workout burns between 4-7 calories a minute, or 160-280 calories total.
Many of the butt and thigh exercises in this routine are deceptively challenging – they are a lot harder than they look. You might watch a couple minutes of the video and become skeptical about the level of difficulty but all you need to do is follow along for a few minutes and your burning glute, thigh and hamstring muscles will make very clear to you that they are being thoroughly engaged. In order to get the most out of this workout, make sure that you utilize the written descriptions and verbal cues to the max in order to do all of the moves with perfect form.
As a random side note, we are so appreciative for each and every one of our viewers. We don’t want to get all gushy on you but we do want to say that we feel incredibly fortunate to get to work with such encouraging, supportive people. Thank you!

Lunge and squat workout

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