Lunges are a great exercise- not only for your glutes, but your quads (front of upper leg), hamstrings (back of upper leg), and even a bit of your calf. I was going to describe how to do them but found this great video from the Mayo Clinic that says it all.
Lunges <-Click to for video.
You can use dumbbells hanging at your sides or a barbell across your shoulders when doing lunges but beginners should concentrate on form before adding weight. Remember- you are working the leg that is in front so keep your weight on the front, your back leg is only for balance so stay light on the back toe. Don’t push up with the back foot- push up through the heel of your front leg. Yes, I know it’s easier to let your back leg do the work, but no one said having a strong butt is easy!
Don’t be discouraged if you can’t get to the 90 degree angle right away, you might only get to 45 degrees but that’s ok. Just go a bit deeper each time and you will eventually get to the 90 degree angle. Don’t push it- you WILL get there eventually.
Your hip flexors will try to fight you as they are used to sitting. Here is a great stretch to do everyday that will help with your lunge routine.
Hip Flexor stretch <-Click here for video. People who sit most of the day will find this difficult at first, rest your hand on a wall or chair if you need help with balance. This is my favorite stretch! Relax, breathe, and settle into it.
Get ready for some serious squats!