Squatting and lunging

Day-to-day activity usually involves multi-planar, multi-joint movements. These movements are replicated in functional strength exercises such as squatting and lunging, but also lifting, pushing, pulling and twisting.

Squatting and lunging are incorporated into most strength programmes because they require energy expenditure, are compound (they work multiple muscle groups at the same time), and are based on real-world situational biomechanics. The body often performs these movements without you realising, in sequences and in combination. An example might be when you are carrying a heavy box upstairs, or climbing into the bath or even standing up whilst trying to put a sock on (I would probably advise that you do this sitting down!).

Squat and lunge exercises, especially when completed through full range of movement, improve coordination, joint stability and muscle balance and can help prevent injury. They place demand on the body's core musculature. These exercises use large muscle groups which require an increase in supply of blood and oxygen when working. This means that there are cardiovascular benefits as well as strength benefits from doing these exercises.

If you are new to exercise, it is best to introduce these exercises with low load, reduced range and no instability. As you becomes more comfortable squatting and lunging, you can progress these movements in different ways such as working through different planes of motion.