Maximize Glute Growth with the Supported Drop Lunge
Channel: Physique Development
Date: 2023-10-10

Glute Growth! (Save this for your next glute session)

Okay okay... You got me. You can grow your glutes without doing this movement, but it is a damn good one to add to your arsenal of glute training.

The Supported Drop Lunge

The elevation to the front foot, only needs to be tall enough for when you stride back that your knee does not run into the ground.

By loading with the opposite hand than the leg you have forward (contralateral) you're adding an increased rotational demand which will challenge the 'upper glute' more than what it would by loading DBs in both hands.

Further, when loading DBs in both hands... stability becomes an issues as you go heavier.

Common miscues that I've seen when implementing with my clients...

1. Stepping Straight back & 'catapulting' off of that back leg out of the bottom.

2. When striding back, stepping over too far & opening up their hips.

3. Not allowing the chest to fall forward as they lunge back & staying more upright removing some of the glute bias that we are trying to create.

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