The Benefits of Exercise for Weight Loss and Overall Health

 4 Squat and Lunge Variations to Get You Into Summer Shape

Squats and lunges. It’s true that these exercises can seem simplistic, even boring, but there’s a reason why they’re so often used.  First of all, they work. Squats and lunges both also have the advantage that they’re easy to do with free weights or even no weights at all, which is helpful if you don’t have a gym membership or don’t have the time to make it there every day. And they don’t have to be boring. If you’re tired of doing squats and lunges the same old way or feel that they don’t work for you try out some of these variations and see what you’ve been missing.

1. Walking Jump Squat

This is one of the best squat variations for people who just don’t like squats. While this routine does take longer than just powering through straight, it can feel a lot easier, and it gets some cardio in the mix as well.

Walking jump squats are designed to be done in three quick sets, inserted at various points in a daily walk. They’re a great way to sneak in a good glute workout, and also help raise your metabolism and heart rate during your walk, burning more calories as you go. Win-win!

Your first set should happen about 10 minutes into your walk (or five if you’re a power walker). At this point your muscles, should be warm, minimizing your risk of injury.

To perform the jump squat, start with your legs apart just like the regular squat.

Lower yourself slowly down into a sitting position, hold, and then jump as high as you can.

Repeat 10 to 15 times, then resume your walk.

Your next set should come about halfway through, and your last when you have about five minutes left before the end of your walk.

2. Long Squat

Another one of the great squat variations for glutes is the long squat. Slipping one or two of these into your regular routine is a great way to change things up and help avoid plateauing. It can also be used as an intense stand-alone exercise for anyone short on time.

The long squat is performed just like a regular squat, with the feet shoulder-width apart, back straight, and knees over your toes.

Slowly lower yourself down as if sitting in a chair until you reach the point where your thighs are parallel to the ground, and then here’s the tricky part hold it.

Count to 15 (or 30 if you really want to push yourself) then stand back up.

We bet you can’t do more than a few of these in a row!

3. Curtsy Lunge

The curtsy lunge is one of the most popular lunge variations for toning buttocks and thighs. Be forewarned, though, it can be taxing on your balance, so if you’re a beginner be sure to practice it beside a wall or sturdy chair that you can grab if you start to have trouble.

To do this exercise, start with your feet spread about as wide as your hips.

Shift your weight to your right leg, and then take a big step back with your left, crossing it behind your right.

At this point, you should look like you’re about to curtsy hence the name.

Bend your knees and slowly lower yourself down, taking care to keep your torso straight, until your left leg is parallel to the floor and your knees are at ninety degrees.

Aim for 15 reps per set, and make sure to balance out each set with one with your left leg leading.

4. Reverse Lunge

There are a lot of lunge exercise variations out there, but the reverse lunge is unique because it actually goes backward. Moving opposite from how you usually do not only helps you balance all of your muscle groups, it can also add to the challenge, since you’ll be doing movements you’ve had less practice with.

The reverse lunge is performed just like a regular lunge, with a straight upper body, relaxed shoulders and chin parallel to the floor.

The only difference is that instead of stepping forward, you should step back.

Bend your knees as you lower yourself down until your forward knee is at a 90-degree angle, taking care to keep your back leg off the floor.

Then push back up into the starting position and repeat, using your other leg.

If none of the variations on this list speak to you, never fear! Because squats and lunges are so simple, there are almost endless variations. It’s worth experimenting to find ones that you like, but remember, the more the merrier. The more different moves you have in your exercise toolbox, the more control you have over your results. Successful body builders and athletes know how to maximize their exercise time by focusing on the muscle groups they feel need strengthening the most.