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To fully optimize the strength, power, and stability of your glutes and entire hip area, you have to use and strengthen all the muscles involved, not just the big ones that move you forward and backward.

One cue that instructors often give during lunges is to make sure your knees don't move past your toes. It's an easy, general instruction to give to a large group of people when you can't give individualized form notes, but it's not always the most helpful cue for everyone. For example, if you have long limbs, your knees may need to come slightly forward in order for them to bend at the correct angle. So while keeping your front knee directly over your foot is a good general note (we say this to give people an idea of how deeply their knee should be bent), it's certainly not the end-all-be-all. With lunges, hinging at your hips, putting the weight in your glutes and quads, and keeping your back flat are more important form notes to keep in mind.

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