Advertisement

How should I do squats and lunges?

Dr. Vonda Wright, MD
Orthopedic Surgery
The following are instructions on how to do squats and lunges:

Half Squat with Kettle Bell: Butt, quads, core stability, upper back
  1. Start in the prisoner squat position with your back flat and knees over your toes. Hold the kettle bell with both hands in front of you on the ground.
  2. Engage your core.
  3. Thrust up to a standing position using your core and butt, and bring the kettle bell up to chest level while squeezing your shoulder blades together.
  4. Pause at the top and return to the starting position.
  5. Perform for 45 seconds.
Curl to Lunge to Press: Chest, back, core, butt
  1. Hold a pair of mini toning balls at arms' length at your sides with your feet shoulder-width apart. Engage your core.
  2. Lunge forward with your left leg. Keep your knee directly over your foot. The back knee does not touch the floor. Curl the balls as you lunge with palms facing in.
  3. While in a lunge, press the balls directly overhead.
  4. Push off the front leg and return to the starting position.
  5. Repeat with the right leg.
  6. Perform for 45 seconds.
Kettle Bell Swing: Hamstrings, butt, core, quads, shoulders
  1. Hold a kettle bell in your right hand at waist level at arms' length. Place your feet slightly wider than shoulder-width apart.
  2. Lower into a half squat with hips pushed back and bent 60 degrees to the floor.
  3. Swing the kettle bell between your legs, keeping your arm straight.
  4. Thrust your hips forward, squeezing your butt together and allowing your knees to straighten to a standing position while you swing the kettle bell up to chest level.
  5. Return to a squat position as you swing the kettle bell down between your legs.
  6. Perform for 45 seconds.
The power of this exercise comes from your core, legs, and butt. The kettle bell swings forward from the momentum of the thrust and is not lifted with the shoulders.
Dr. Vonda Wright's Guide to Thrive: 4 Steps to Body, Brains, and Bliss

More About this Book

Dr. Vonda Wright's Guide to Thrive: 4 Steps to Body, Brains, and Bliss

Dr. Wright unfolds her Guide to Thrive by preparing readers for six remarkable months of body, brains, and bliss transformation, using her framework of the four practical steps. As a scientist and...

To perform squats begin by standing straight with feet shoulder width apart. While squatting keep the knees in line with the hips and feet and do not allow them to cave in or move outward. Squat to chair depth level. Return to the starting position. To add resistance perform the exercise with dumbbells in the hands or a barbell behind the back and on the shoulders.

To perform lunges, begin by standing with dumbbells in hands and feet shoulder width apart. Step forward with the left leg and go in to a lunge. Push off the left leg and return to the start position. Then step forward with the right leg and go in to a lunge position. Push off with the right foot and return to the start position. To add a degree of difficulty, after the lunge position push-off and come up in to a balanced position.

Continue Learning about Leg Exercises

Bye-Bye Saddlebags: How to Slim Your Outer Thighs
Bye-Bye Saddlebags: How to Slim Your Outer Thighs
Saddlebags sure are handy when you're riding a horse out on the trail or zooming along on a Harley, but when you're trying to slide into your favorite...
Read More
How do I properly perform a calf raise?
National Academy of Sports MedicineNational Academy of Sports Medicine
To properly perform a standing calf raise, stand with your feet pointed straight ahead and placed hi...
More Answers
How should I do squats?
Dr. Michael Roizen, MDDr. Michael Roizen, MD
To strengthen the muscles of your thighs and buttock you can do squats. Primary muscle groups streng...
More Answers
Exercises for Shapely Legs and Butt
Exercises for Shapely Legs and Butt

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.