Squats, Lunges Technique and Modifications

Why are squats and lunges important?

Squats and lunges are movements that (notwithstanding any previous injury or medical condition that is stopping it) your body should be able to do

These are functional, every day movements necessary for us to be a fully dynamic and operational human body.  

- Remember you squat every time you go to the toilet. It’s the same movement as sitting down on a chair!

- You lunge when you reach forward moving. It's the same movement as climbing stairs!

So we need to be able to do these well and with good technique. Rather than leave them out completely, you need to adapt them, so that you can get strong and functional and do them. 

How do I know if I'm doing them correctly?

We talk you through correct squatting very slowly, in the Core phases so that you know the principles. Where you see any variation of a squat or lunge – the basics are the same:  Squats and lunges can be wide or narrow; deep or shallow; feet face-forward or toes turned out (provided toes and knees track in the same direction)

Squatting

Here’s six little rules of squatting which will help to keep your body aligned right, your joints safe & your squats really effective. Do them right so your glutes and hamstrings to do the work, not your quads, so you benefit your core and pelvic floor and to look after your knees. 

  1. Shins of the bent leg or legs should be as near to vertical as possible
  2. Don’t tuck your tailbone – stick your bum out, back and down!
  3. Keep your ribs down, don’t thrust your chest
  4. Knees and toes should track in the same direction.
  5. Generally, inhale as you go down and exhale and gently engage your core as you stand
  6. As you stand, push through the midfoot and heel, rather than balls of the feet or toes

For help with squatting modifications, check out Nicole's video on  Squatting 101 + Modifications  which you can find in your MUTU Masterclasses

If you still need more, you can also read and follow the instructions in the Aligned and Well article on building up to a squat. 

Try different ways of using support or a chair for squatting. Place it behind you so that you don’t feel like you are going to fall over and it’s just right behind you to make you feel safe and supported. Don’t squat quite so deep. So as well as standing side on to the back of the chair you can hold to it with both hands, to feel more stable and supported. Keep your feet flat to the ground, remember to push through your heels as you stand and don’t go too deep. Alternatively, try sliding down a wall with a large gym ball to support your back.  Hold onto something either to the side or in front of you for support. Make sure you’re following all the alignment rules of weight backed up and through your heels, shins vertical, no tucking. 

Lunging 

Check your technique so don’t let your front knee go beyond your toes, drop the back knee towards the ground to keep your upper body upright, don’t lean forward, engage your core as you push to stand. Use support, don’t go so low / bend so deep. 

But I find squats and lunges difficult/painful...

As mentioned, notwithstanding any injury/condition that prevents you, these are important movements we should be including in our day to day movement.

There is no substitute for a squat or lunge, there’s only a modified squat or lunge. It can be a  very modified version, but that’s where you should focus, rather than throwing in the towel on foundational, functional movement altogether.