The Power of Squats and Lunges for a Stronger, Healthier You!
Squats and lunges are excellent exercises for people of all ages and abilities. They don’t require any equipment and are easy to do, and have many reported benefits such as:
Enhanced Daily Activities: Help you perform everyday tasks more easily, such as getting up from a chair, reaching for items in low cupboards, walking, running, and climbing stairs.
Boost Strength and Tone: Target and strengthen your buttocks (gluteals) and thighs (hamstrings and quadriceps).
Improve Balance and Flexibility: Help maintain and enhance the flexibility and balance of your hips, knees, and ankles.
Increase Heart Rate and Burn Fat: Elevate your heart rate, aiding in fat burning.
Enhance Core Stability: Improve the stability of your deep abdominal muscles, providing better support for your spine.
HOW TO SQUAT CORRECTLY
Hold on for support if needed
Start with your knees straight or turned out slightly, feet hip distance apart
Bend your knees and move your bottom back
Keep knees in line with mid toes & behind toes
Body weight should be through your heels
Keep your back straight and core engaged, your heels on the floor and equal weight through both legs
Progressions and variations
Less advanced: Decrease the amount of knee bend.
More advanced: Increase the amount of knee bend and add weight
HOW TO LUNGE CORRECTLY
Keep your upper body straight, with your shoulders back and relaxed and chin up
Start with legs shoulder width apart and then step backwards
Lower your hips until both knees are bent at about a 90-degree angle (back knee drops straight down)
Front knee should be directly above your ankle, and shouldn’t flex past the toes
Make sure your other knee doesn't touch the floor
Keep the weight in your front heel as you push back up to the starting position.
To become stronger in your legs and back, improve your ability to complete your usual daily activities and improve your fitness, regular squats and lunges are a quick and easy way to get you there!
