Walking Lunges for a Bigger Butt

by Christopher Albert

About Christopher Albert

Christopher Albert is the co-owner of a gym in Long Beach, Calif., where he also serve as head body composition specialist. He is a certified personal trainer with the National Academy of Sports Medicine and holds an M.A. in international relations from the University of Connecticut.


A well-shaped butt is one of the keys to looking good in pants, dresses and shorts. It's also one of the best ways to turn heads in a bathing suit or at the gym. To get a bigger butt that isn't fat, you need to build and tone the hamstrings and gluteus muscles. One exercise for doing this is the walking lunge.

Step 1

Walk or jog for 10 minutes to warm up your body, and then perform stretches that target your hamstrings, glutes and quadriceps, which are the main muscles used during walking lunges. Hold each stretch for 30 seconds at a time.

Step 2

Stand upright, place your hands on your hips and take a long step forward with one foot. Land on your heel first, and then squat down with your front leg until your thigh is parallel to the floor. Ensure that your knee does not float too far over your toe and points in the same direction. Keep your back knee about 2 inches above the floor.

Step 3

Drive through the heel of your front leg, extend your knee and take a big step forward with your opposite leg, going right into the lunge position. Keep your chest up, shoulders back and torso upright throughout the movement. Lunge forward for a total of about 80 feet.

Step 4

Stand upright with your hands on your hips. Take a large step backward with one leg and bend your front leg until your thigh is parallel to the floor. Ensure that the toes and knee of you front leg point in the same direction. You're basically reversing the exercise.

Step 5

Drive through your heel and move your front leg back until you are in the opposite lunge position. Keep moving backward for a total of 80 feet. Pay close attention to ensure you don't trip or run into anything while lunging backward.

Items you will need

  • Hand weights


  • Hold weights in your hands to increase the intensity of the exercise.
  • Have a personal trainer at your gym watch you while you perform this exercise to ensure you are using proper form.


  • Consult with your doctor to ensure that you are healthy enough to perform this exercise, especially if you have injured any joints in your lower body.

Photo Credits:

  • Steve Mason/Photodisc/Getty Images

This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.