Quick workout: learn 4 lunge variations to strengthen your butt –

Learn how to do the Bulgarian squat, step sink, bubble dip, among others (Charles Deluvio/unsplash/Disclosure)

At the gym or Instagram: the sink seems to have won the hearts of gym instructors, despite having been around for a while. And it’s not for less, see?

“The lunge is a well-known and very popular exercise. It’s a multi-joint movement that works the quadriceps (thigh), hamstrings (posterior thigh) and gluteus maximus (greater portion of the butt), and can be considered a complete exercise for lower limbs,” explains physical educator Cau Saad.

Cau Saad, physical educator (Nino Andres/Disclosure)

In order not to fall into the sameness, she separated some variations of this very efficient exercise:

Bulgarian squat with box foot

Step 1

– (Cau Saad Institute/Disclosure)

step 2

– (Cau Saad Institute/Disclosure)

“Stand in front of the crate (or bench). Support one foot on top of it, and the other should stay on the ground. Keeping the feet, hips, column straight and abdomen contracted, flex the knee until leaving it at a 90 degree angle. Then return to the starting position.”

I sink my foot in the bubble

Step 1

– (Cau Saad Institute/Disclosure)

step 2

– (Cau Saad Institute/Disclosure)

“The lunge itself is an exercise that requires a lot of balance. In this variation, in which one foot is on the bubble and a weight vest is used, the challenge is even greater. Our proprioception is worked on (perception of the body in the space it occupies) and our tendons and joints are strengthened, thus preventing possible injuries and improving body awareness.”

I sink on the step

Step 1

– (Cau Saad Institute/Disclosure)

step 2

– (Cau Saad Institute/Disclosure)

“This alternative allows for a greater range of motion and intensifies the exercise. you get better flexibility, balance and strength. As it is more difficult to perform, it is not recommended for beginners and the load must be carefully evaluated to avoid possible falls and injuries. You must pay attention to maintain good hip alignment (not rotate) and correct positioning of the hips. knees and ankles.”

Kettlebell or barbell lunges

Step 1

– (Cau Saad Institute/Disclosure)

step 2

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“More suitable for students with an advanced level of training, as external loads are used, which increases the degree of difficulty.”