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Theyre an essential part of functioning in everyday life.
We all need to squatwhether it be with hand weights, a bar, or just our body weight.
Practicing squats can tone your legs while also improving your overall balance and mobility.
owner ofHarlem Kettlebell Club
How to do it
Hereshow to properly perform a squat, according to Gonzalez.
Work toward a neutral spine, where your back is neither rounded or arched, Gonzalez says.
The weights should always be light enough that you’ve got the option to maintain proper form.
Complete three sets of 15 to 20 reps each, two times per week.
The squat works the following muscles:
It may come as a surprise that squats target your core.
This exercise is great for activating a number of core musclesnot just your abs.
Additionally, the pelvic floor muscles react during the squat in a positive, healthy way.
Pros
A squat allows you to use heavier loads as you stand on two legs.
Squats also work several parts of your body at once, called acompound exercise.
owner ofHarlem Kettlebell Club
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Although you could use your own body weight for squats, progressions need additional weight, Gonzalez says.
Plus, youll need to incorporate more variety than just squats into your routine to keep your muscles balanced.
They also enhance the balance of the lower body, Gonzalez says.
Because of that, lunges are a great exercise to improve your overall balance and stability.
Hereshow to properly perform a lunge, according to Gonzalez.
The back heel should be lifted.
However, the weights should be light enough that it’s possible for you to maintain proper form.
The muscles worked in a lunge are similar to those worked in a squat, including the core.
However, lunges may target the erector muscles in the back somewhat less.
Similar to squats, lunges can also help you perform everyday activities with more ease.
Lunges are a functional exercise that improves walking, running, hiking, and climbing stairs, Gonzalez says.
If balance is a challenge for you, lunges may be as well.
If you have certain underlying conditions or injuries, you may also want to avoid lunges.
Jahkeen Washington, CPT
The bottom line
Both squats and lunges can help you tone your legs.
If you want sculpted legs, I recommend using both to reap the most benefits, Washington says.
In either case, strategize how youll increase your load over time to build strength.
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