Why squats and lunges?

Squats and lunges are excellent exercises for people of all ages and abilities. They have many reported benefits, don’t require any equipment and are easy to do. For example, they;

Are functional exercises that enable you to complete usual daily activities such as; getting up and down from the floor or chair, reaching low cupboards, walking, running and stairs etc.
Help to improve strength and tone – particularly around your buttocks (gluteals) and thighs (hamstrings and quadriceps)
Improve/maintain balance and flexibility (of hips, knees and ankles)
Can increase your heart rate and burn fat
Improve core stability of the deep abdominals which provide support to your spine

How to squat and lunge correctly?

Squats

You can 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

Lunges

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.

So, if you’re wanting to get stronger in yours legs and back, improve your ability to complete your usual daily activities and improve your fitness, then regular squats and lunges are a quick and easy way to do so!

Blog by: Sheena Carney, Senior Physiotherapist