Add curtsy lunges to your routine if you’re looking to build a strong backside. This lunge variation activates the glute medius and adductors and also challenges your mobility, stability, and strength.
Holding the weight overhead will increase strength and stability in the shoulders and core as well.
Beginners should start with body weight and then increase the level of difficulty by adding weight and manipulating the tempo of the exercise.
Try this: 4 sets x 8-10 reps each leg. Use a 3 second negative and a 2 second pause in the bottom position for the first half of each set.
Add weight to make it more challenging. Example: Barbell on front/back or holding a plate or dumbbell overhead.