Master Squats & Lunges: Perfect Your Technique for Optimal Results

Are you squatting and lunging correctly? Here's how to perfect your technique.

 

Whether you're just starting out, or if you've been working out for a while now, there's nothing more important for getting the most from your workouts than making sure that your technique is correct. Here are five of the basics, carefully explained, so that every minute you spend working out is worth the time and effort you're putting in.

1. The squat

Movement: Stand with your feet parallel and your torso long. Squat down slowly, as though you are sitting on a chair, until your buttocks reach a point below your knees. You can also hold a weight.

Key points

• Keep your gaze on the horizon throughout.
• Keep your heels on the ground throughout and push up through the entire sole of your foot.
• Stay long through your torso and brace your core.
• Don't bend forward any more than 45 degrees.
• Keep your knees over the line of your second toe and don't collapse inwards or fall outwards.
• Lower with control. Pause at the bottom.

Sets and reps: 2 to 3 sets of 12 to 20 reps

See our video on how to do bodyweight squats.

2. The bend

Movement: Place a light weight on the ground in front of you and stand with your knees slightly bent and your buttocks sticking out. Bend forward at the hips as though you are bowing. Keep your buttocks sticking out to keep your pelvis tucked under and your lower back slightly concave. Pick up the weight and stand up. Keep your gaze forward.

Key points

• Stay long through your back and lightly brace your deep core muscles.
• Pull your shoulders back and keep your chest open.
• If you are lifting an object, the closer it is to your feet, the better.

Sets and reps: 2 to 3 sets of 12 to 20 reps

3. The standing brace

Movement: Stand with your feet close together, holding a light medicine ball under your right arm. Stand tall, lifting your sternum away from your bellybutton, and keep open through your chest. Raise your right foot off the ground, maintaining your posture and alignment. Place your foot back on the ground and switch sides.

Key points

• Try not to sway and keep your hips square.
• Keep your weight spread over your entire foot.
• Try this in front of a mirror so you can check your posture.

Sets and reps: 2 to 3 sets of 10 to 12 reps each leg

4. The lunge and reach

Movement: Stand with your feet shoulder-width apart. Stride forward with one foot, land lightly and sink your back knee towards the ground. At the same time, bend forward and reach with both arms. (You can also try holding a weight). Keep your back straight by bending at the hips and looking forward. Push off with your front leg and return to the start position. Repeat on the other leg.

Key points

• This should be smooth; no jerky movements.
• Keep your shoulders back and chest open.
• Don't let your front knee travel past your front toes.
• Keep your pelvis tucked under.

Sets and reps: 2 to 3 sets of 10 to 15 each leg

5. The twist

Movement: Sit on the ground, knees bent and torso tall. Lightly brace your core and lean back slightly. Tuck your elbows into your ribs, hold your hands out in front of you and twist slowly through your abdominal area from side to side. You can also stand or hold a light weight.

Key points

• Lift your sternum away from your bellybutton. Keep your spine long.
• Don't crane your neck forward. Keep your shoulders back.
• Don't add too much weight or move too quickly.

Sets and reps: 2 to 3 sets of 12 to 20 reps

Our model

Nicola Woolard, 29, is a doctor from Sydney. She cycles, runs and does high-intensity circuits.

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