Squat With Alternating Reverse Lunge
"The squat-lunge combo works on strength and building muscle in the quads, glutes, and hamstrings. Because it is a multi-joint movement, it will elevate your heart rate which also aids in burning fat," Ferreira said.
- Stand with your feet hip-width apart, feet parallel or toes slightly turned out.
- Bend your knees and shift your hips back as if you were going to sit in a chair. Continue lowering down until your thighs are parrallel to the floor.
- To help you balance, you can simultaneously bend your arms at the elbow and bring them in front of the chest as you lower down into the squat.
- Rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
- From here, step your left foot backward, about two and a half feet, lowering down into a reverse lunge. Your left knee should be underneath the left hip, and should be at approximately a 90-degree angle.
- With control, push through your left foot and return to standing. Repeat with the right leg.
- This counts as one rep.
- Complete 10 reps.