Continuing on from last months’ core workouts, let us move forward and add in lower body movements — air squats and static lunges.
by Blayne Soriano, Level 2 Crossfit Coach and Crossfit Kids Coach
The feet are extremely important when it comes to lower body movements such as squat variations, lunge variations, etc. How your feet are positioned and planted is a major key to good and safe form. Following proper feet position, would be the positioning of your hips in these movements and then the placement of your knees.
Plant your hips in a good position along with both feet, and then let your knees track your toes for the starting position for most lower body movements.
One of the best exercises is a squat, weighted or bodyweight. Think of sitting down and standing up, you do it multiple times a day.
You want to stand shoulder width apart, both feet fully on the ground, weight in your heels but toes down, as well. Then, push your hips back, bending your knees and descending your hips lower than your knees, making sure your knees track the toes; squeeze your glutes on the way back up, back down and up repeatedly.
The second movement is static lunges. They are great for working all the major muscles of the hips, glutes and thighs. In this basic lunge version you simply drop your knee down rather than stepping back or stepping forward, repeating left to right.
Starting with body weight and then adding weight as you advance, along with good form, can be very strengthening for the overall lower body in these two movements.