There are two lower body exercise I do with my clients almost every workout–the squat and the lunge. They are basic, classic and get the job done! So many variations and modifications can be done to both–they each can provide a whole body workout and can get your heart rate up. The best part about these exercises is they never get easy. You can always increase the level of difficulty so the benefits continue.
Here are some tips on each…
The Squat:
Form and alignment: Stand with feet shoulder-width apart. Keep your weight in your heels, arch your lower back slightly, and keep your abs tightened while you bend your knees as though you are going to sit in a chair. Lower your body until your thighs are parallel with the ground and it feels as if you almost may fall backward. Keeping the weight in your heels, push yourself up slowly and squeeze your glutes until you’re back where you started. To keep your knees safe, be sure not to allow your knees to extend over your toes. Do this exercise 2 or 3 times per week, 2-3 sets of 12 to 16 reps.
Modify: to increase difficulty stand on an unstable surface such as a Bosu or add dumbbells to make it an upper body workout as well. You can also turn your feet out or alter your stance to work different muscles in your legs.
The Lunge:
Form and alignment: Starting position is standing with both feet together. Take a step forward (or backwards) one foot in front of the other about 3-4 feet apart. Slowly lower your body into a lunge position, keeping the front knee at a 90 degree angle. If your front knee goes beyond your ankle, adjust your stance so the knee always stays just above the ankle. Keep the weight in the heel on the front foot and on the toes of the back foot. Push back up to starting position. Remember to never lock your knees at the top and never let your knee bend past your toes. Keep your shoulders just above your hips and abs tight.
Do this exercise 1 or 2 times per week, 2-3 sets of 12 to 16 reps.
Modify: There are hundreds of ways to modify a lunge. You can do static lunges or you could do walking lunges across the room. Add weight to increase difficulty or to add an upper body exercise. In addition you could put on foot on an unstable surface or add a twist in the upper body to use more balance and core work.
The best thing about squats and lunges is they can be done ANYWHERE. Bedrooms, living rooms, hotel rooms….anywhere! You do not need to rely on fancy equipment. There is no excuse to not start incorporating these into your workouts right away! If you do them directly, you will feel sore after the first day…enjoy!