Subscribe RSS FeedThere are lots of simple exercises that pack a lot of punch and can be done in your home gym or anywhere you choose. Two of those simple exercises are squats and lunges. They’re two of the best ways to build and sculpt your lower body. They engage the calf, hamstring, quad and glute, but also work on the back muscles and the core muscles. You’ll get a powerhouse of a workout in a few simple but challenging moves, if done correctly.
1. Be kind to your knees. Since you’re using so many muscles, its got to be a very controlled movement where you never allow your knees to go past your ankles. Your goal is to keep everything parallel and in line. Your knees and feet should be pointing forward. A common mistake is to get out of line when you’re at the bottom of the squat or lunge.
2. Visual the muscles you’re working. When you’re stepping down into the lunge, visualize the quad working and when you put out of your heel to come back up, visualize the hamstring and glute working. This will help you use correct technique and work the body parts you’re intending to work. Also, think about shifting your body weight up and down rather than front and back. This will help prevent putting strain on your knees and using improper techniques.
3. Vary your lunge. There’s more to lunges than the standard step forward lunge. You should also be stepping back or doing a stationary lunge. When you step, take wide steps and land on your heel first. This helps you concentrate on not leaning too far forward and make you consciously control your muscles. You can also do a traveling lunge where you continually step forward. You could do it around your backyard or in an empty workout room at the gym.
Tags: building quads, exercise routines, home gym workouts, lower body exercises, lunges, squats