WMOW #1: The Lunge and Lift

WMOW = Workout Move Of the Week

Hey everyone! Hope the rest of your weekend went well 🙂 If you’re just getting back from vacay, here are some things that went down over the weekend:

-I went to up into the wilderness and stayed in a cabin in Gatlinburg (Part 1 & Part 2)

-We talked about what to do when your eating habits differ from your family and friends –I have to say that I’m loving your thoughtful and amazing comments to this one- and

– I got a FLIP! goofy videos 😀

Last night, the pilot and I hit up the gym around 11:30 to film a little workout video 😀 I thought it would be fun to do a workout move each week, and demonstrate a few intensity levels for said move.

This week, I chose the lunge and lift.

Some things to remember:

-As always, only perform certain strength training moves if you are in proper health to do so. If it hurts, don’t do it.

-Start with the beginning level of the move, making sure to use proper form and correct posture. Only move up to a higher intensity level once you can comfortably do the exercise with proper form at the lower level.

-Always keep your abs tight

-Aim for 10-12 repetitions on each side, with 30-60 seconds of rest after each set. Go for 2-3 sets.

-This exercise works your glutes and hamstrings. Add it in on legs day or on a circuit training day (when you work your entire body).

-Think “booty” as you lift your leg, and squeeeeeeeeze

-Don’t let your back knee hit the floor—try to stop around 2 inches above the ground

-Have fun 🙂

Happy Training!



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  1. Ian@HomeWorkoutBlog on September 21, 2010 at 2:49 am


    I question I often hear coming from women is, “How can I get my butt to be ‘higher’?”

    In your experience, how easy is it for a woman with a flat or sagging, low butt to get that nice, round, ‘lifted’ looking butt?

    Will simple bodyweight exercises like this do the trick, or should they add in some resistance to build a little bit of butt muscle?

    Thanks for your help,


    • Fitnessista on September 21, 2010 at 7:56 am

      hi ian,
      i think a combo of both body weight and resistance exercises will help, along with intense cardio (heavy stair climbing and hiit intervals)

  2. Malds on March 14, 2013 at 7:24 am

    Nice workout. When I read the title I thought it was going to be a lunge that transitions to some kind of shoulder press lol. I didn’t think the “lift” part would be for the glutes.

  3. Areas of Wellness on June 12, 2014 at 4:00 pm

    […] Legs […]

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