We train smarter after 40 to protect our bones and joints while maximizing muscle activation. This 3D curtsy lunge with a double pump targets your glutes through isometric contractions, foot positioning, and angles—because muscles aren’t one-dimensional. Glutes are made up of three main muscles plus six deep supporting muscles. If you’re not seeing the shape and growth you want, you need to hit them from multiple angles to build that 3D look. Save this and try it later! If this helped, drop a 🍑