Keeping Fit During COVID-19 - Squats & Lunges

Photo by Pavigym Prama on Unsplash

Yes, we're still here. We're still isolated in our homes. We're still trying to figure out how not to end up melding into our couch and going blind from watching Netflix 24x7. We just looked at all the different types of push-ups we can do. Today, we're going to look at the lower body and do some squats and lunges.

We'll start with the easy and move toward the harder movements. To begin with, we will start with "Mini-Squats" which are sometimes referred to as "Quarter Squats." Start with your heels about shoulder width apart and toes pointed slightly outward (not nearly as far as you would for barbell squats). Next, you will hinge your hips back, as if you were trying to sit in a chair without using your hands. Yes, it will look, and maybe feel, a little weird sticking your butt out like that, but trust me...it's better that way. Once you are low enough that your thighs are at about a 45 degree angle from the floor, go back up. Try to focus on pushing your feet down through the floor, rather than pushing your body upward. The former will focus on using your glutes (butt), whereas the latter will be more of a quadriceps (front of the thigh) effort.

When you have mastered the Mini-Squat, you can move on to the "Half Squat." This one is just as it sounds. For the Half Squat, you perform the exact same movement as the Mini Squat except that you continue going down until your thighs are parallel to the ground. So, your hip should be at the about the same height as your knee. Then, you return to the top. As with the Mini Squat, use your glutes more than your legs.

Next, we come to the "Full Squat." Just as the others, it starts with the heels about shoulder width apart and toes pointed slightly outward. Hinge your hips to stick your butt out and go all the way down until the back of your thighs hits the back of your calves. Once you're at the bottom, use those glutes to push your feet through the floor until you are all the way back up.

To make it more difficult, you can put one foot on top of something so that it's higher than the other. Just like with the push-up, this will cause you to work harder with the leg that is not raised. This means, of course, that you'll need to switch which foot is elevated to keep everything nice and evenly worked.

Our next step will be to do what we'll call an "Assisted Pistol Squat." For this one, you will have one leg completely off the floor (try to keep it straight out in front of you...not just because it looks cool, but because it keeps it out of the way and helps balance) and perform your squat on a single leg while holding on to something (the back of a chair, a counter top, a door handle or anything else that is stable. I find it best to use the hand opposite whichever leg you are actually squatting with.

Finally, you can just do an unassisted "Pistol Squat." The picture above shows you a well-executed Pistol Squat. One leg out straight in front of you and hands out in front for balance, lower yourself all the way down until the hamstrings touch the calves. As with every other squat movement, focus on your glutes to push your foot down through the floor. If you try to use your quads to push your body upward, that will put a LOT of stress on your knee and could lead to injury.

Beyond any of these options, you can always use a filled backpack or even a small child on your back to add weight to the movement. This is a great movement and is pretty impressive when you can do it properly. Not only does it help with strength, but it also is a fantastic movement to improve balance.

That's all for now. Come back again next week for more!