Basic 6: The Lunge & The Squat

Ah, the lunge...my favorite lower body exercise!  Why? Because it covers all the lower body muscles in one shot-the gluteals (butt), quadriceps (front thigh), hamstrings (back thighs), and the hip muscles.  To do a lung properly always remember that it is a downward movement and not a forward movement. That way you will save your knees and work the proper muscles.

 

 

Stationary Lunges

• Start with stationary lunges if you have never done them before. If your balance is poor then do them next to a wall to hold on
• Stand with one leg in front of the other, with about 2' between each foot
• Lunge down so that your back knee is bent, at 90 degrees, & about 5" off the floor; & so your front knee is bent & at 90 degrees.
• While down in the lunge position, your back foot should be pointing straight forward and up on the balls of your foot.  Keep the heel of your front foot on the ground.
• Stand up, using your butt, legs and feet to push up

Walking lunges

• Walk out about 2' with one foot
• Keeping your front heel on the ground, lunge down
• Use your feet to push up and forward into the standing position, remembering all of the cues from the stationary lunges above - back foot straight, 90 degrees, use your butt and lower body
• Continue to walk and lunge, alternating legs each time

The squat is an exercise that many people do improperly.  The most common mistakes made with the squat, from my experience, are predominantly using the back and knees as apposed to the butt and thighs; and not going through the full range of motion.

When performing a squat, one should focus on using the quads, hamstrings, butt, hip flexors, and core...and all their balancing muscles of course.  When I teach a squat I tell woman clients that it's like hovering over a portapotty-every woman understands this position!  Here are some other instructions for the squat:

• Start with feet shoulder width apart, toes forward, your core tight, & hold good posture
•  To lower your body in a squat, bend at the waist then the knees sticking out your butt and chest
• Lower down until your upper thighs are about 1" past parallel with the ground - if you are not able to lower that far then do them over a chair to be sure you don't fall on your rear
• Be sure not to let your knees go over your toes & don't let them go inward
• Act like you are pinching a golf ball between your shoulder blades so that you keep good posture
• Keep your upper and lower back straight, with the natural lumbar curve in your lower back
• As you stand up be sure to use your legs and butt rather than your low back