moderate
20-Minute Walking Lunge & Glute Series
A dedicated glute and lower body series creates strength in the muscles that support posture, lower back health, and functional movement.
20 min · Kit: Clear corridor or open floor, Optional: dumbbells for added load
The session
- 13 min warm-up: leg swings, hip circles, gentle squats
- 23×12 Walking lunges (length of room and back)
- 33×15 Glute bridge with 2-sec hold
- 43×12 each Reverse lunge
- 53×15 each Donkey kick
- 63×12 each Side-lying hip abduction
- 73×15 Single-leg glute bridge
- 83 min cool-down: hip flexor, hamstring, pigeon pose
Worth knowing
- Walking lunges are harder than static lunges due to balance challenge — keep chest tall
- The 2-sec hold at the top of every bridge maximizes glute activation
- Donkey kicks could be slow and deliberate, not swinging — the range of motion is modest
- Add a resistance band above the knees to increase all of these by about 30%
