Lunge Your Way To An Awesome Butt!

November 10, 2017

What’s up Rockaholics and welcome back to Down With The Fitness!

How is your habit of doing 10 squats and drinking a glass of water every morning when you wake up going??

I’m having a lot of fun guiding you on your fitness adventure so far, and I’ve been blown away by the awesome response I’ve already seen. You guys are kicking ass! Speaking of ass, today I’m gonna talk about one of the best exercises to build yours: the lunge!

(If this is your first time reading and you wanna get a feel for what this blog is all about/where to start, you can click here.)

I’m a guy who regularly looks up to the stars wondering what it all means (if anything at all), and feels absolutely miniscule in the grand scheme of things. Lately I haven’t felt quite as nihilistic and tiny...

Reason being, I’ve been studying for my Precision Nutrition certification and learning all about cells! Cells make me feel important, and like I should really squeeze as much out of this gift of life as I can.

This will be the most dumbed-down mini-science lesson of your life.

So, we’ve got trillions of these little f***ers floating around making up our bodies. That in itself is crazy to think about to me! Your junk? Made of cells! Your muscles? Cells! Your skin? Cells! Bones? You get the idea...

When you break it down more, each cell is made up of even SMALLER things (organelles) that all have these important jobs they do on a microscopic level, all day everyday. While they all have different jobs, all of them have the same ultimate goal: keeping you functioning and healthy.

When you stop and think like that, it makes taking care of your body with exercise and nutrition seem like less of a chore.

The ability to exercise is a gift that most people just take for granted. Except it’s not some tacky tie your second aunt Karen got you. This is like 11 of the most tricked out hot wheels tracks you’ve ever seen, all working together to make this awesome thing called you... PLAY WITH THOSE F***ERS!

This isn’t just about looking good in a swimsuit and getting laid. That stuff’s awesome, and I’d probably get more internet traction writing about them.

The truth is though, that stuff’s gonna take time and consistency. It preys on people’s insecurities, telling them they’re not good enough. I want people to realize this crazy cosmic gift we’re all blessed with RIGHT NOW, called movement!

You don’t need to look like Ryan Gosling or Kate Upton to appreciate the fact that you can move your body through space, by using your brain to send electromagnetic signals to your muscles to activate. Millions of your cells are pulling off a truly magnificent symphony to make this happen. THAT’S F***ING INCREDIBLE!

When I put it that way, does the idea of taking 15 minutes out of your day to play around with this gift of movement sound like a good use of time?

I thought so. Today I’m showing you the lunge.

Lunges are one of the best butt-building exercises out there. There’s a lot of societal emphasis on the booty these days, which I love. A lot of this seems to be guys talking about how much they love girls with nice butts. Well dudes, girls like dudes with nice butts too! In the name of equality, get to lungin’!

I’ll be showing you the reverse lunge because it keeps knees happier and there’s definitely going to be people reading this with cranky knees. There are massive rewards to doing forward or reverse (or side, or curtsy; we’ll get to those later) lunges, but the version with the least amount of risk, particularly to the knee, is the reverse lunge.

If you don’t have any knee problems, forward lunges can be done as well. The principles I go over will apply to a forward lunge too, should you decide to try those out. Just step forward instead of backwards (obviously)!

Just like with the squat, plank, and push-up this is one you’re going to want to really MASTER! These are all foundational movements that I’ll be stacking into some fun combos in the future. Take the time to get your form right now, so you can dominate those later.

Fair warning: these require a lot of balance and coordination if you do them right and maintain control. You can even see me wobbling a little on a few reps, and I’m on camera focusing my ass off! Don’t shy away from the “To Make It Easier” version.

3 Focus Points:

  • Straight Lines! From the front, your knee should stay in line with your toes. From the side, your torso should be a straight line from ear to tailbone (forward lean is okay).
  • Maintain control on the way down.
  • Drive your heel through the ground on the way up. .

Pace: 2 seconds down, 1 second up.

Programming Suggestions: Work your way up to being able to do 3 sets of 10 on each leg with impeccable form.

To Make It Easier: Find a stable surface about waist height and support yourself with your hand. If these are still too difficult right now, that’s fine. Focus on glute bridges and squats as your main lower body exercises and keep experimenting with lunges til you get it!

To Make It Harder: Alternate legs and/or add a pause of up to 5 seconds at the bottom. (There’s a zillion fun ways to up the ante with these but a lot of them will have their own blog posts down the road!.)

Recommended Listening: Black Label Society “No More Tears” (live)


Man, I love this song so much. I love the original Ozzy version; I love the studio BLS version; but this live version from Alcohol Fueled Brewtality is hands-down my favorite and has been a staple in my gym playlists since I first started lifting.

It always gets me bouncing around and head-banging like a madman between sets (I get a lot of stares when I work out), but also has a great tempo for when I’m doing the exercises, helping me to keep a steady and controlled pace. Bonus points if you can time it out perfectly so you end a set right as that bridge begins around 4:50 in, then you can rest during said bridge and finish strong when the drums come in and sh** gets berzerk. F***. I love Zakk Wylde so much.

Next Up: Side Planks

If you've got any questions/comments/success stories/struggles, feel free to come join the private Down With The Fitness Facebook Group

Take Great Care!

-Matt Koch