Squats and lunges are fantastic exercises that anyone should incorporate into their training routine, whether for gaining muscle mass or for losing weight. Squats work the hamstrings, glutes, hamstrings, and lower back, all in one movement. Lunges stimulate the hamstrings, hamstring, calf and abdominal corset muscles; allow you to improve balance and coordination. Both are often recommended as an integral part of training, and once you master the execution, you can add weights to make the exercise more intense.
Steps
Method 1 of 6: Bodyweight Squat
Step 1. Stand upright with your feet shoulder-width apart
- From this basic position, you can decide to spread your legs further or bring your feet closer together, based on the muscles you want to stimulate; a posture with the feet farther apart makes the glutes and hamstrings work harder, while the one with the feet closer focuses the effort on the quadriceps.
- Slightly point your toes outward for extra stability.
- Keep your arms stretched out in front of you.
Step 2. Push your pelvis back, slowly bending your knees up to 90 degrees
- Instead of simply squatting, you need to bend your hips slightly, so that your butt moves outward as if you were sitting in an invisible chair.
- Keep bending until the back of your thighs are parallel to the ground; the knees should not go beyond the toes.
- To perform a deeper movement, the weight of the body should be concentrated on the heels and not on the toes.
Step 3. Activate your glutes and hamstrings before starting the movement
Step 4. Keep your back straight and gaze forward
- This is a crucial detail during movement, otherwise you put unnecessary pressure on the spine, which in turn would cause a muscle strain or a herniated disc.
- Keeping the chest wide open and the eyes facing forward helps not to bend the back during the squat; it also tries to contract the abdominals.
Step 5. Slowly return to the starting position
- Take a short pause when squatting and then slowly return to the starting position; keep your back straight and push with your heels.
- Contract your glutes as you reach a standing position.
Method 2 of 6: Squat with a Structure and a Barbell
Step 1. Start with a light weight
- The most important thing when performing squats is to respect the right movement technique; therefore, do not try to use weights until you are able to perform the exercise perfectly in the free body.
- Start with a light tool; you could just use the bar (which weighs about 20 kg) and gradually move to higher levels as your technique and strength improve.
Step 2. Position the barbell correctly
- Set the structure so that the bar is slightly below shoulder level; move the safety ones down just enough to allow you to fully squat with the barbell on your shoulders.
- When ready, lean under the bar and grab it with a wide grip, taking care to turn your palms forward. Place the barbell on your upper back (not your neck) and, if the pressure causes discomfort, use a specific pad.
Step 3. Squat down using the same technique described in the previous section
- Place your feet wider than your shoulders, with the toes pointing outward.
- Bend your hips and push your pelvis back until the back of your thighs are parallel to the floor.
- Keep your chest open, shoulders back, and gaze forward.
- Remember not to bend your back; it is very important especially when you use weights.
- Push with the heels to recover the standing position and check the knees so that they do not sag inwards; if that happens, you need to reduce your weight.
Step 4. Inhale as you lower yourself and exhale as you stand up
- Deep breathing is essential when doing squats with a very heavy barbell; if you hold your breath, you may feel dizzy, nauseous or even faint.
- Take a deep breath as you squat and exhale as you stand up; by maintaining this breathing rate you will have all the energy you need to continue training.
- If you've decided to commit to a few more reps, don't be afraid to pause for a couple of breaths.
Method 3 of 6: Other Variations for Squats
Step 1. Use dumbbells
- Take two of your preferred weight and hold them in front of you close to your shoulders as if you were going to do a push-up.
- Keep them in this position as you squat using the same technique described in the previous sections.
- If you want to turn this movement into a full-body exercise, bring the dumbbells up when you reach a standing position; by doing so, you stimulate your legs, abdominal corset, back, shoulders, chest and triceps with just one exercise.
Step 2. Integrate a jump by performing a jump squat
- This variant can only be performed in free body, that is, without the use of weights.
- Put your hands behind your head, squat as usual and then lift yourself quickly with an upward leap.
- Lower yourself again as soon as you land.
Step 3. Try single-leg squats
- Keep your arms straight in front of you at shoulder height and lift your right foot off the ground.
- Perform the exercise standing on one leg and lowering your body as much as possible, never placing your right foot on the ground.
- Slowly return to a standing position and repeat the movement on the other leg.
Step 4. Try toe squats
- The exercise is identical to the traditional bodyweight exercise, except that it must be performed with the heels raised as much as possible and the weight of the body on the tips of the feet.
- It is not easy to maintain balance at first, so be sure to master the barbell and dumbbell technique before trying this variation.
Method 4 of 6: Bodyweight Lunges
Step 1. Maintain an upright position with your feet shoulder-width apart
- Bring your hands to your hips, keep your back as straight as possible, relax your shoulders and keep your gaze forward; contract your abs.
- Lunges should be performed on a flat, solid surface, not on a yoga mat, otherwise you risk losing your balance.
Step 2. Take a big step forward with one leg
- The width of the step depends on your height, but is generally between 60 and 90 cm.
- As you step, lower your hips and bend your knees until both are at 90 degrees.
- The front knee should not go beyond the toe line and the back knee should not touch the ground.
Step 3. Return to the starting position
- When you are at the lowest point of the exercise, stop for five seconds.
- Push yourself with the front heel to recover the starting position.
Step 4. Switch to the other leg
- Repeat the whole sequence bringing the other foot forward.
- Remember to keep your muscles contracted throughout the entire movement.
Method 5 of 6: Lunges with Weights
Step 1. Choose the weight you intend to use
- You can perform weight lunges either by holding a dumbbell in each hand or by resting a barbell on your shoulders.
- However, the use of the barbell should be left to experienced athletes who have developed excellent balance.
- As with all strength exercises, start with a light weight and gradually increase it.
Step 2. Assume the lunge position
- Step forward with one leg by holding the dumbbells in your hands (at your hips) or by placing the barbell on the trapezius muscle located under the neck and between the shoulders.
- Both knees should form a 90 ° angle; the front one should not go beyond the line of the toe and the rear one should only touch the floor.
Step 3. Straighten your legs but don't step back
- When you do weight lunges, your feet don't move until you've reached your desired number of repetitions. Bend your knees again to do the exercise.
- Remember to keep your spine straight, your shoulders back and relaxed, your chin up and your abs tight throughout the repetitions.
Step 4. Switch legs
Once you have finished the number of repetitions, bring the other leg forward and start the exercise again
Method 6 of 6: Other Variations for Lunges
Step 1. Do reverse lunges
- In this case, do the same movement but take a step backwards instead of forward.
- This variant requires more skill and balance, forcing you to perfect your technique.
Step 2. Combine bicep curls with lunges
- Hold a dumbbell in each hand with your arms extended at your sides.
- As you step forward, bend your elbows by bringing the weights closer to your shoulders and completing a bicep curl.
- Bring the dumbbells back down as you recover the starting position.
Step 3. Do lunges while walking
- Instead of bringing your front leg back at the end of the exercise, walk forward into the room doing a lunge with each step.
- This variant requires great balance and you should only perform it if you already master the stationary movement.
Step 4. Try side lunges
- They offer the same benefits as the forward ones, but activate the muscles of the hips, buttocks and thighs in a slightly different way; as a result, they are a good alternative to incorporate into your training routine.
- Start with your legs and feet together, take a large outward side step with your right limb.
- Bend your right knee until it forms a 90 degree angle and keep your left leg as straight as possible.
- Push on the right foot to recover the starting position and then switch to the other leg.
Advice
- If possible, do these exercises in front of a mirror or ask someone to film you; in this way, you can observe errors and correct posture problems making the training more effective.
- Keep your balance and don't rush.
