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The glutes and man muscular ass work hard to control the rate of your descent, but they really kick in when exploding out of the bottom position. That's because this stance allows for greater posterior displacement of the hips. They range from very simple—the unweighted stationary lunge in which your feet remain in a split position, for example—to very challenging, such as weighted reverse lunges.

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A man muscular ass like Romanians targets the hamstrings mainly from the hip joint. Carefully get the bar in position, and be sure to use collars so the plates don't slide off. You may think lunges aren't as manly as squats, but would you think otherwise if I told you four-time Mr.

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The emphasis is not only on the upper hamstrings here but the glutes as well, so give them an extra squeeze in the standing position. While some exercises hit the glutes better than others, man muscular ass selection isn't the only thing that matters. A movement like Romanians targets the hamstrings mainly from the hip joint. Don't be afraid to take a slightly longer rest interval between very heavy sets.

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