Content

• To step
• Part 1 of 2: Learning to perform squats correctly
• Squats with your body weight
• Squats with weights
• Other variations
• Part 2 of 2: Learning to perform lunges correctly
• Lunges with your body weight
• Lunges with weights
• Other variations
• Tips

Do you want to train and strengthen your lower body? Then keep reading for a lot of useful information and tips so that you can add squats and lunges to your fitness routine from now on.

To step

Part 1 of 2: Learning to perform squats correctly

Squats are a great exercise that works the entire body and shouldn't be ignored - whether you're looking to build muscle or lose weight. Squats train your quads, glutes, hamstrings, and lower back, all in one exercise. To get the most out of squats and to avoid injury, you will first need to learn to perform the exercise correctly. You do that as follows.

Squats with your body weight

1. Stand upright with your feet about shoulder-width apart.
   • Now you can choose to stand a little wider or less wide, depending on which muscles you mainly want to train - a wider stance mainly trains the hamstrings and glutes, while a less wide stance mainly trains the quads.
   • Point your toes out a little bit. That way you will be more stable.
   • Point your arms straight out and keep them straight.
2. Push your hips back as you slowly bend your knees toward a 90 degree angle.
   • Instead of squatting straight down, lower your hips as you actually move your butt back, almost like sitting in an invisible chair.
   • Keep bending until your hamstrings are parallel to the floor. Your knees should not get past your toes unless you are very tall.
   • Your body weight should be pressing on your heels and not your toes. That way you can squat deeper.
3. Keep your back straight and look ahead.
   • It is very important to keep your back straight while squatting, otherwise you will put unnecessary pressure on your spine, which can lead to a muscle strain or hernia.
   • Keep your chest up and keep your eyes straight so you can easily keep your back straight while squatting. Also try to tighten your abs properly when you perform the exercise.
4. Come up slowly, back to the starting position.
   • Pause for a moment at the bottom of the squat and slowly come back up to the starting position. Keep your back straight and push from your heels.
   • Tighten your glutes when you get back to the top of the squat.

Squats with weights

1. Start with little weight.
   • The important thing is to do the squat with the correct technique, so don't start with weights until you can do squats with your body weight with the perfect technique.
   • Start with little weight - maybe the bar alone is enough (a normal bar weighs 20 kg) - and slowly build up to higher weights as your technique and strength improve.
2. Put the bar in the right position.
   • Adjust the squat rack so that the bar is slightly below shoulder height. If there are any, lower the safety bars so that you can squat completely down.
   • When you're ready, grab the bar and stand under it, then place the bar on your back, or more specifically, on your trapezius (that's not your neck, but just below it). If it doesn't feel very comfortable, you can use a so-called "bar pad", a soft support that you can wrap around the bar.
3. Now perform the squat just like the squat with your body weight.
   • Place your feet a little wider than shoulder width and point your toes out a little bit.
   • Now lower your hips as you bring your buttocks back until your hamstrings are parallel to the floor.
   • Keep your chest up, shoulders back and keep looking ahead.
   • Do not forget to keep your back straight - especially if you are going to squat with more weight, this is very important.
   • Press from your heels to come up and push your knees out. If you are unable to push your knees out, lower the weight.
4. Inhale as you descend and exhale as you ascend.
   • It is very important that you take a deep breath when you squat heavily, otherwise you will not take in enough air which can make you dizzy, nauseous and even pass out.
   • Take a deep breath as you squat down and blow out hard as you squat up again. By paying close attention to your breathing, you will have enough energy to keep going.
   • If you push yourself to do a few more repetitions, you can stand for a moment between repetitions to take a few breaths in and out.

Other variations

1. Squat with dumbbells.
   • Grab two dumbbells of the desired weight and hold them in front of you, against your shoulders, as if you were going to push them up.
   • Keep the weights in this position as you squat and use the same technique as previously described.
   • If you want to work your entire body with this exercise, push the dumbbells straight up as you get to the top of your squat - that way you'll train your legs, lower back, abs, shoulders, chest and triceps, all in one exercise!
2. Do jump squats.
   • This variation can only be performed with your body weight, not weights.
   • Keep your hands on the back of your head and squat down as usual. Get up very quickly and jump straight into the air.
   • Immediately squat down again the moment you land.
3. Try to squat on one leg.
   • Keep your arms straight in front of you and keep them straight at shoulder height. Then lift your right foot off the ground.
   • Do a squat on one leg, lowering your body as far as possible, while still keeping your right foot off the floor.
   • Slowly bring yourself back up to the starting position and repeat with your other leg.
4. Do a squat on your toes.
   • This squat is the same as a normal bar squat on your back, but now you balance on your toes and try to keep your heels as far off the floor as possible.
   • It can be difficult to maintain your balance during this exercise. So make sure you can correctly perform a regular squat with weight on your back before attempting this.

Part 2 of 2: Learning to perform lunges correctly

Lunges are an exercise that trains your quads, glutes, hamstrings, calves and abs. They also help improve your balance and coordination. Now find out how to perform lunges perfectly.

Lunges with your body weight

1. Stand upright with your feet shoulder-width apart.
   • Put your hands on your hips, keep your back as straight as possible, relax your shoulders and look straight ahead. Tighten your lower back and abs.
   • Lunges should be performed on a firm, flat surface and not on a fitness mat or yoga mat or the like. That will only disturb your balance.
2. Take a big step forward with one leg.
   • The size of your step depends on your height, but usually it is between half a meter and one meter.
   • As you step forward, lower your hips and bend your knees until they are both at a 90 degree angle.
   • Your front knee shouldn't get past your toes and your back knee shouldn't touch the floor.
3. Come back to the starting position.
   • Pause at the bottom of the lunge for up to five seconds.
   • Press from the heel of your front foot to return to the starting position.
4. Alternate with your other leg.
   • Repeat this movement with your other leg.
   • Do not forget to tighten your muscles when you perform the exercise.

Lunges with weights

1. Choose your weight.
   • Lunges with weights can be performed with a dumbbell in each hand, or with a barbell on your back.
   • For barbell lunges you need to have a very good balance. If you don't have that, it is better to use dumbbells.
   • As with most strength exercises, you should start with little weight and can slowly but surely increase your weight.
2. Stand in the starting position of a lunge.
   • Step forward with one foot so that you end up in the correct position of a lunge while holding a dumbbell (along your side) in each hand or a barbell on your back.
   • Both knees should form a 90 degree angle. The front knee should not go past the toes and the back knee should not touch the floor.
3. Now keep your legs straight without taking a step back.
   • In weight lunges, your feet should stay in the same position while doing the desired number of reps. You only bend your knees so that you move up and down.
   • With each rep, keep your back straight, shoulders relaxed and back, chin up and abs and lower back tight.
4. Switch legs.
   • Once you've performed the desired number of reps, switch legs and repeat the exercise.

Other variations

1. Do reverse lunges.
   • With reverse lunges you make the same movement as with regular lunges, only now you step backwards instead of forward.
   • Stepping backwards instead of stepping forward requires better skills and better balance, forcing you to perfect your technique.
2. Do bicep curl lunges.
   • Hold a dumbbell in each hand and keep your arms at your sides.
   • As you step forward, bend your elbows and bring the dumbbells towards your shoulders to do a bicep curl.
   • Lower the dumbbells again when you return tap to return to the starting position.
3. Do walking lunges.
   • Instead of stepping back with your front leg, you walk forward with walking lunges, where each step consists of a lunge.
   • You need to have very good balance for this exercise, so only try this when you have mastered the regular lunge.
4. Do side lunges.
   • Side lunges are the same as normal lunges, except that they train the hips, glutes and thighs in a slightly different way. For that reason, side lunges are a good variation to include in your exercise routine.
   • Start with your feet and knees together and take a big step to the right with your right foot.
   • Bend your right knee until it forms a 90 degree angle and try to keep your left knee straight.
   • Push from your right foot to return to the starting position, then repeat the exercise with your left leg.

Tips

• If possible, you can perform these exercises in front of a mirror. You can also ask someone to film you, so that you can watch the video back to check whether your technique is good. Proper execution carries the least risk and yields the best result.
• Do the exercises in a controlled manner and do not rush.