Squats and Lunges Combined - Legs Super-Set
A super-set is the combination of the Squat and the Lunge. These exercises can be done with or without weighs. Proper technique is always the goal and the rule.
The squat is a lower body exercise used in strength training. The exercise's main emphasis is on the quadriceps and the glutes, but it also involves the hamstrings, the calves, and the lower back. The squat is often called "the king of exercises" by those who believe it capable of inducing more and faster muscle growth than any other exercise.
The squat is performed by bending the legs at the knees and hips, lowering the torso between the legs, and then reversing direction to stand up straight again. The torso remains relatively upright throughout the movement. Proper technique is critical, otherwise very serious injuries or gradual injury over a period of time can occur. The back must maintain its natural curvature and not "round out" (excessive lumbar or thoracic kyphosis), otherwise excess strain can be placed on the spine and cause serious injury. Lifting belts can be used to help support the lower back.
The lunge is a weight training exercise that is used to strengthen the quadriceps muscles, gluteal muscles and the muscles comprising the "hamstrings". A long lunge emphasizes the glutes whereas a short lunge emphasizes the quadriceps.