What side should I do lunges on to work my left side?

[Anonymous]

I'm positive for front lunges the stepping leg is being worked out but what about reverse lunges? I know you shift your weight back but I just wasn't sure... I'm trying to build up my left glute and don't want to work my right at all. Are there any other unilateral exercises you reccomend that work the glute? Thanks.

[MyNameIsJonas]

Ok...

Lunges are quad dominant exercise.

You have less muscle in one leg (glute) this is an imbalance.

There could be a few reasons why you have this muscle imbalance... The way you walk... Uneven hips... bad neurological path way... I wouldn't know unless I could assess you personally.

How to fix... High repetition of perfect form body squats. Do sets of 30 throughout the day. Maybe 2 sets of 30 early in the day and 2 sets of 30 before bed.

https://www.YouTube.com/watch?v=xDdSZmWNYQI

< This way This low...

You can also do simple leg balancing and different single leg oriented exercises to build new neurological path ways. This is not for muscle. Build balance and new movements. These techniques are often used on people who have suffered a limb injury and need help building it up to speed with the opposing limb.

Eventually (I'd give it a month) This will even out your muscle imbalance. If not I'd look into something structurally in the hips that may be off. Good luck !

[MyNameIsJonas]

I just read you had a hip injury... What was it ?

You need to give all information if you want good answers...

Working out one side more will not work... Muscle don't "play catchup"

[Asker]

I'm not sure I'm getting it checked out now... I have an appointment with an orthopedic surgeon in November and I'm getting an X-ray and MRI done. I'll be sure to update. So you do the squats without weights?

[MyNameIsJonas]

Without weights high rep perfect form.

Once you have all of these test done you will know if you have a structural imbalance. Once you know you can take the proper steps.

[crazyandy94]

I don't understand, why do you only want to work one side? Anyways, Reverse Lunges work the Gluteus Maximus, Quadriceps, Hamstrings, and Hip Flexors. The reverse lunge will work the hamstring and glutes more than forward lunges.

You can give Flutter Kicks, glute kickbacks, one knee to chest, leg lifts, one legged cable kickbacks, and single leg glute bridges a shot, they all work the Gluteus Maximus.

Hope this helps and best of luck with your future endeavours :)

[Asker]

I had a hip I jury and now one glute is bigger than the other. So to work my left side I'll step back on the left?

[crazyandy94]

Ideally, it is best to work both and let the other side catch up, much like kheserthorpe suggested. However, if you are content on working only one side, use the exercises that I suggested. To work the left side with the reverse lunge you have to bring the right leg back. Best of luck and a speedy recovery :)

[Asker]

During dance conditioning I'll be working both sides and we do hundreds of squats and lunges. It's not catching up fast enough so I'll just work the left outside of dance until it catches up. Haha I'm not just gonna let the right side lag.

[crazyandy94]

Just giving you the information, you can make your own decisions. There are lots of people who are quite uneducated about physical activity; and they actually only work one side of their body and then have lopsided bodies. It looks terrible. Sounds like a decent plan, best of luck with your dancing :)

[10angrycats]

Lay on your stomach with your arms out straight, lifting the leg you want to work, only at the hip. Don't bend your knee. Do 3 sets of 10 a day and in a couple weeks you'll see results. This is an excellent butt exercise!

[crazyandy94]

This exercise is great for the back (latissimus dorsi) muscle as well.

[Asker]

I already do this :/ and then after that I'll pulse it the. I'll do flutter kicks. I haven't seem any results.

[Asker]

Only I never lower the leg to the floor. I usually do this and slight variations for an entire song and I haven't seen any results. :/ I can feel it working but I don't see any muscle mass

Increasing.

[kheserthorpe]

One leg glute ham raises?

My real suggestion would be to simply work them evenly. Don't do 12 reps of something one side and 8 the other. If you can only do 8 of a given exercise one side, stop at 8. The weaker side will be getting worked harder and catch up.

[Asker]

This is a huge difference I've been training my body evenly and it's obviously not working.