A Move You Should do MONDAY – Squat to Reverse Lunge

Why is he smiling? Because learning this week’s move, the squat to reverse lunge, would be an accomplishment that will make your day of movement feel easier. Here’s how to do it:

Stand with your feet hip width apart and toes pointed straight ahead
Squat down and then stand up THEN
Step back with your left leg and then stand up THEN
Squat down again and stand up THEN
Step back with your right leg and stand up
Perform 6-10 repetitions on each side

Why does this matter?

Squatting and lunging are fundamental movements for everyday activity that activate all the muscles of your legs with emphasis on the quads, hamstrings, glutes and adductors. The easier these become, the easier things like: picking something up off the floor, getting out of a chair and going up and down stairs.

Don’t be intimidated by this exercise. There is value in doing it even if the depth of your squat is less than what is shown in the video. Practice the coordination. Take your time. Aim for just six repetitions. As you get stronger, you squat and lunge will deepen.

Whenever anyone asks me what they can do to get rid of knee and back pain, I always say, “Master the squat and the lunge”. If this is hard, there are other things that can be done to ease the movement, such as improving ankle and hip flexibility. But when it boils down to it, mastering the squat and the lunge goes a long way in helping you have a pain-free day.

So give the squat to reverse lunge a try, even if it’s just through partial range. It’s worth a minute.

Because nobody has time to be in pain.

Until next time…