Content

• Method 2 of 6: Barbell Squats
• Method 3 of 6: Other Squats
• Method 4 of 6: Normal lunges
• Method 5 of 6: Weighted Lunges
• Method 6 of 6: Other types of lunges
• Tips

1 Stand straight with your feet shoulder-width apart.

• Then you can change this distance, depending on which muscles you want to work. With your legs wide apart, you will train your hamstrings and glutes, and by moving your legs closer, you will train your quadriceps.
• The toes of your feet should point slightly outward as this will help stabilize your position.
• Stretch your arms out in front of you.

2 Bring your hips back, slowly bending your knees until they form a 90-degree angle.

• Do not squat, but move your buttocks back, as if you are sitting in an invisible chair.
• Bend your knees until the back of your thighs are parallel to the floor. The knees should not protrude further than the tips of the toes.
• Your body weight should be focused on your heels, not your toes. This will allow you to squat deeper.

3 Before doing the exercise, activate the muscles in your glutes and hamstrings.

4 Keep your back straight and look forward.

• It is very important to keep your back straight, otherwise you will create unnecessary pressure on the spine, which can lead to muscle strains or herniated discs.
• Keeping your chest and gaze straight will help you keep your back straight. Also, try to tighten your abdominal muscles while squatting.

5 Slowly rise to the starting position.

• Pause briefly at the lowest point of the squat, and then slowly return to the starting position. Keep your back straight and push off your heels.
• Squeeze your glutes firmly as you straighten up.

Method 2 of 6: Barbell Squats

1. 1 Start with a light weight.
   • The most important thing is to maintain the correct body position, so first learn how to squat with perfect technique without additional weight, and only then grab the weight.
   • Start with a light weight, such as a 20kg barbell, and then gradually train yourself to do more weight as your technique improves and your muscles get stronger.
2. 2 Hold the barbell correctly.
   • Set up the squat rack so that the bar is just below shoulder level. Position the latches low enough to do a full squat with the barbell on your shoulders.
   • When you are ready, "dive" under the barbell and grasp it firmly with your hands, with your palms facing forward. The bar should rest on your back, not your neck. If you feel uncomfortable, try using a special bar pad.
3. 3 Squat using the same technique as for regular squats.
   • Stand with your feet slightly wider than shoulder-width apart. The toes should be turned slightly outward.
   • Lower your hips and push your buttocks back until the back of your thighs is parallel to the floor.
   • Do not lower your chest, pull your shoulders back, look forward.
   • Remember to keep your back straight. This is especially important if you are squatting with a heavy weight.
   • Push yourself out of the squat with your heels without moving your knees. If this happens, you may need to take less weight.
4. 4 Breathe in as you go down and exhale as you go up.
   • Deep breathing is very important in the squat. Otherwise, you may experience dizziness, nausea, or even pass out.
   • Take a deep breath while squatting, and then exhale while straightening. This breathing rhythm will give you the energy to do the exercise.
   • If you find it difficult to do a few more reps, do not be afraid to pause between reps to take a few deep breaths.

Method 3 of 6: Other Squats

1. 1 Dumbbell Squats.
   • Take a dumbbell of any weight in each hand and bring your hands to your shoulders, holding the dumbbells in front of you, as if you are about to squeeze a weight.
   • Hold the dumbbells in this position while squatting, following the instructions above.
   • If you want to do a full-body exercise, stretch your arms up when you get out of the squat. This exercise works the muscles of the legs, core, back, shoulders, chest, and triceps at the same time!
2. 2 Jump squats.
   • This exercise is done without any additional weight.
   • Place your arms behind your head and do a regular squat. Go up quickly by jumping up.
   • When you land, immediately squat down again.
3. 3 Squats on one leg.
   • Stretch your arms out in front of you at shoulder level. Raise your right leg.
   • Do a squat, sitting as deep as possible. Your foot should be off the ground at all times.
   • Slowly return to the starting position, and then repeat the exercise with the left leg.
4. 4 Tiptoe Barbell Squat.
   • This squat is performed in the same way as a regular barbell squat. The only difference is that you must perform the entire exercise while standing on your toes. Lift your heel off the ground as high as possible.
   • It can be difficult for you to maintain your balance during this exercise, so you need to master the technique of simple squats with a bar before getting started.

Method 4 of 6: Normal lunges

1. 1 Stand straight with feet shoulder-width apart.
   • Place your hands on your hips and keep your back as straight as possible. Relax your shoulders and look forward. Tighten your core muscles.
   • Lunges should be done on a firm, level surface, not on a rug. Otherwise, you may lose your balance.
2. 2 Take a large step forward with one foot.
   • The length of the stride will depend on your height, but usually it is 60–90 cm.
   • When you step forward, lower your hips and bend your knees at a 90-degree angle.
   • The front knee should not extend beyond the tips of the toes, and the back knee should not touch the floor.
3. 3 Return to starting position.
   • Hold the lunge for 5 seconds.
   • Push off with the heel of your front foot to return to the starting position.
4. 4 Repeat the same for the other leg.
   • Repeat the same steps, stepping forward with the other foot.
   • Remember to keep your muscles tense during exercise.

Method 5 of 6: Weighted Lunges

1. 1 Select the weight you want.
   • Lunges can be done with dumbbells in each hand, or with a barbell over the shoulders.
   • Barbell lunges are best done by more advanced athletes who are good at balance.
   • As with most strength training, it is best to start with a light weight and build it up gradually.
2. 2 Lunge.
   • With dumbbells in hand (at the sides) or with a barbell pressed against the trapezius muscle (it is located behind the neck, between the shoulders), step forward with one leg.
   • Both knees should be bent at a 90-degree angle. The front knee should not extend beyond the tips of the toes, and the back knee should not touch the floor.
3. 3 Straighten your knees, but don't step back.
   • When you lunges with weights, your feet should remain in the same position throughout all repetitions for one leg. You only need to bend and unbend your knees.
   • Remember to keep your back straight, your shoulders back and relaxed, your chin lifted, and your core muscles tense.
4. 4 Change your legs.
   • When you have done the desired number of reps for one leg, change your leg and do the same number of reps.

Method 6 of 6: Other types of lunges

1. 1 Reverse lunges.
   • Reverse lunges use the same technique as regular lunges. The difference is that you have to take a step back, not forward.
   • Backward movement requires better technique and balance, which will force you to hone your skills.
2. 2 Lunges with biceps curls.
   • Take a dumbbell in each hand and lower them down to the sides.
   • When you lunge, bend your elbows, pressing the dumbbells against your chest. In this way, you will work out your biceps.
   • Lower the dumbbells when you return to the starting position.
3. 3 Advance lunges.
   • Instead of returning to the starting position after the lunge, take the next step forward. This will move you around the room while lunging.
   • This exercise requires a very good balance, so first learn how to lunges in place.
4. 4 Side lunges.
   • Side lunges have the same benefits as forward lunges, but they help to work the muscles of the hips and glutes in a slightly different way. This will add variety to your daily workouts.
   • Place your feet (feet and knees) together and then take a large step to the side with your right foot.
   • Bend your right knee 90 degrees and keep your left leg as straight as possible.
   • Push off with your right foot to return to the starting position. Then repeat the same steps for the left leg.

Tips

• If possible, practice in front of a mirror or have someone videotape you. This will help you see your shortcomings and correct them to get the best results from your workouts.
• Do not hurry.