How to Do the Squat-Lunge Combo Exercise

The squat-lunge combo is an excellent way to get the best of both worlds. It contains all the quadricep exercise found in the squat, plus all the balance and hip muscle exercise of the lunge.

Instructions

Difficulty: Moderately Easy

1. Stand straight up, with your feet about shoulder-width apart. Inhale deeply, and sit back and down - as if to sit in a chair - until your hamstrings come into contact with your calves. Keep your feet flat on the floor - your upper body will lean forward slightly, to maintain balance.
2. Ascend by pushing against the floor through your heels. Unfold slowly and smoothly, from the chest on down through the hips. Keep your weight from shifting forward over your toes.
3. Take a deep breath, and step forward with one foot, while keeping your back leg bent slightly underneath you, for support. Bring your forward leg about a foot and a half in front of you, so your knee sits at a ninety degree angle (and don't let your knee twist to one side).
4. Slowly lift your body back to Step 1, using your forward leg.
5. Repeat this alternation - squat, then lunge - as appropriate for your fitness level.

Tips & Warnings

• Keep your back as straight as possible throughout the entire exercise.
• If you are using dumbbells, let your arms hang naturally to the floor. If you are not using any weights, bring your fists in front of your chest - like a boxer - to provide extra balance.