Basic but Always Challenging Squat and Lunge Workouts
There are dozens of squat and lunge variations great for building strength, but some are more complicated and difficult than others. Below are some simple and rewarding variations that target your core and various muscles for a powerful workout.
Side Shuffle Squat
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Shuffle from side to side, taking two or three big steps and come down in a squat position. Shuffle to the opposite side and repeat.
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Barbell Squat
Grab the barbell with a grip slightly wider than shoulder width and place it across your upper back just below the top of your trapezius. Be sure to keep your shoulder blades pulled tightly together and maintain a tight upper back throughout the lift.
Initiate the movement by pushing your hips behind you. Keep your chest up and maintain an arched back while lowering yourself until the crease of your hip is lower than the top of your knee. Allow me to repeat that: lower than the top of your knee. Strongly reverse the movement until back to the starting position. That's one rep.
For variation, try lifting your heels of the ground.
Grab the barbell with a grip slightly wider than shoulder width and place it across your upper back just below the top of your trapezius. Be sure to keep your shoulder blades pulled tightly together and maintain a tight upper back throughout the lift.
Initiate the movement by pushing your hips behind you. Keep your chest up and maintain an arched back while lowering yourself until the crease of your hip is lower than the top of your knee. Allow me to repeat that: lower than the top of your knee. Strongly reverse the movement until back to the starting position. That's one rep.
For variation, try lifting your heels of the ground.
![Picture](/uploads/2/8/0/0/28000261/327905.jpg?130)
If you are a beginner, I strongly (what a pun!) suggest using a power rack.
For those of you unfamiliar with what a "power rack" is, here is an image.
Make sure to choose a weight that is right for you. If it's your first time, try a 20-25 lb weight if female, and 30-35 lb barbell if male. I use a 40-45 lb barbell.
For those of you unfamiliar with what a "power rack" is, here is an image.
Make sure to choose a weight that is right for you. If it's your first time, try a 20-25 lb weight if female, and 30-35 lb barbell if male. I use a 40-45 lb barbell.
![Picture](/uploads/2/8/0/0/28000261/6921250.jpg?225)
Dumbbell Squat to Overhead Press
Hold weights at your shoulders, elbows bent, feet hip-width apart. Bend your knees and lower until your thighs are nearly parallel to the floor. As you stand, press the weights overhead until your arms are straight. Return to start. That's one rep.
Hold weights at your shoulders, elbows bent, feet hip-width apart. Bend your knees and lower until your thighs are nearly parallel to the floor. As you stand, press the weights overhead until your arms are straight. Return to start. That's one rep.
![Picture](/uploads/2/8/0/0/28000261/2499564.jpg)
Overhead Squat
Start out by having a barbell in front of you on the floor. Your feet should be wider than shoulder width apart from each other. Bend the knees and use a pronated grip (palms facing you) to grab the barbell. Your hands should be at a wider than shoulder width apart from each other before lifting. Once you are positioned, lift the barbell up until you can rest it on your chest. Move the barbell over and slightly behind your head and make sure your arms are fully extended. Keep your head up at all times and also maintain a straight back. Retract your shoulder blades. This is your starting position. Slowly lower the weight by bending your knees until your thighs are parallel to the ground while inhaling. Tip: Keep your back straight while performing this exercise to avoid any injuries and your arms should remain extended and over your head at all times. Now use your feet and legs to help bring the weight back up to the starting position while exhaling. Repeat for the recommended amount of repetitions.
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Forward Lunge
Start of by holding a dumbbell in each of your hands. Let your arms rest by your sides. Stand up straight and engage your core muscles.
[For a lighter workout, you can do this exercise without using the dumbbells. Place your hands on your hips for balance].
Once you're positioned with the dumbbells, you can start doing the lunges.
Begin from a standing position with the dumbbells held at your sides.
Step forward with your right foot and bend the right knee.
Don't let the forward knee push past the toe below it. Instead, keep it in line with the ankle.
Drop the weight of your body straight down.
Keep your weight in line with your shoulders, and your shoulders in line with your hips.
Extend your left leg behind you and push the left knee straight down to the floor.
Then step back up with your right foot and return to the standing position.
To control your breathing, try to inhale when you step forward with the front foot and then exhale as you push up to the starting position.
Repeat this movement with the opposite leg and continue alternating for a full workout.
Start of by holding a dumbbell in each of your hands. Let your arms rest by your sides. Stand up straight and engage your core muscles.
[For a lighter workout, you can do this exercise without using the dumbbells. Place your hands on your hips for balance].
Once you're positioned with the dumbbells, you can start doing the lunges.
Begin from a standing position with the dumbbells held at your sides.
Step forward with your right foot and bend the right knee.
Don't let the forward knee push past the toe below it. Instead, keep it in line with the ankle.
Drop the weight of your body straight down.
Keep your weight in line with your shoulders, and your shoulders in line with your hips.
Extend your left leg behind you and push the left knee straight down to the floor.
Then step back up with your right foot and return to the standing position.
To control your breathing, try to inhale when you step forward with the front foot and then exhale as you push up to the starting position.
Repeat this movement with the opposite leg and continue alternating for a full workout.
![Picture](/uploads/2/8/0/0/28000261/6042827.jpg?239)
Sideways Lunge
Stand with your feet about hip-distance apart. Put your weight on your heels and engage the muscles of the abdomen and back to maintain good posture for the exercise. Keep your arms in a neutral position, with your hands on your hips, or with your elbows bent and hands about chest height -- whatever you need to maintain your balance.
Step toward the left, bending your left knee and placing your foot on the ground approximately one foot wider than your shoulder. Both feet should continue to be on the same plane, without one foot being more forward than the other. Land the left foot on the ground heel first. When the left foot hits the floor, place your weight on it and open your hips to shift your weight onto the left foot. Your left foot should be pointed forward, in the same direction as your right foot, and your shin bone should be perpendicular to the floor. Your left knee should be directly above the toes of your left foot. You should feel tension in your gluteal muscles, as well as the muscles of the left thigh.
Step backward with the left foot, returning to the starting position. Repeat the motion with the other leg. Repeat the lunge on each leg 8 to 12 times, and perform two or more sets of lunges.
Stand with your feet about hip-distance apart. Put your weight on your heels and engage the muscles of the abdomen and back to maintain good posture for the exercise. Keep your arms in a neutral position, with your hands on your hips, or with your elbows bent and hands about chest height -- whatever you need to maintain your balance.
Step toward the left, bending your left knee and placing your foot on the ground approximately one foot wider than your shoulder. Both feet should continue to be on the same plane, without one foot being more forward than the other. Land the left foot on the ground heel first. When the left foot hits the floor, place your weight on it and open your hips to shift your weight onto the left foot. Your left foot should be pointed forward, in the same direction as your right foot, and your shin bone should be perpendicular to the floor. Your left knee should be directly above the toes of your left foot. You should feel tension in your gluteal muscles, as well as the muscles of the left thigh.
Step backward with the left foot, returning to the starting position. Repeat the motion with the other leg. Repeat the lunge on each leg 8 to 12 times, and perform two or more sets of lunges.
![Picture](/uploads/2/8/0/0/28000261/7158803.jpg?261)
Crossover Reverse Lunge
You can perform this with dumbbells or a medicine ball.
Stand up straight and place your feet about shoulder width apart. This is the starting position.
Step back with one foot and flex your hips and front knee. At the same time, move your torso across your front leg.
After pausing briefly, move back to the starting position. Repeat on the other side, and alternate the movements for the desired number of reps.
You can perform this with dumbbells or a medicine ball.
Stand up straight and place your feet about shoulder width apart. This is the starting position.
Step back with one foot and flex your hips and front knee. At the same time, move your torso across your front leg.
After pausing briefly, move back to the starting position. Repeat on the other side, and alternate the movements for the desired number of reps.