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A glutes combo for strength and form

Updated: Nov 9, 2022

Personal Trainer Julien Bertherat.

Strong and shapely glutes are important for a stable frame, solid upright posture and a pleasing physical aesthetic. We work our glutes regularly in the course of an active lifestyle, but shaping them so they perform and please the eye requires mixing-in dedicated exercise combos to our exercise programme.

To help deliver this outcome below is such an exercise to shape and strengthen those all-important gluteus maximus muscles!

Cross behind lunge

Personal Trainer Julien Bertherat.

The cross behind lunge exercise is a great version of a lunge that focuses on strengthening your glutes, quads, hamstrings and calves. The exercise lets you sink into a deep range of motion to shape your backside and sculpt your thighs. It can also be undertaken with bodyweight alone or with added weights.

As always, the most important tip for practising any type of lunge is to ensure you do so using proper form. So, move slowly and get a full range of motion before you add a barbell or dumbbell to this or similar exercises.

Step by step:

  1. Begin by standing with your feet hip distance apart.

  2. Transfer your body weight onto your left leg and cross your right foot behind your left leg, keeping your hips facing forward as you bend both knees and lower yourself toward the floor in a lunge.

  3. Keep your back straight and your chest lifted to keep your weight on the front leg.