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.

SQUATS
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.

LUNGES
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.

To perform the lunge, the individual stands with their feet shoulder-width apart, and then steps forward, landing with the heel first. The knee should be exactly at 90 degrees and directly over the toes. The motion is continued until the back knee is nearly touching the ground. Then they return to their starting position by driving upward forward with the front leg, and repeat the exercise by stepping forward with their other leg.

There are several variations on this basic structure, with regard to both form and resistance. The role of step length has been noted above. The exercise is sometimes performed on an incline or on a bench to increase the difficulty. The walking lunge, as the name suggests, is performed by walking with lunging steps as described above. Sometimes the stationary lunge is performed without alternating the legs on each rep, in order to focus the effort more intensely.