Lunge Squat Combo
Lisa Shaffer, RKC
Combining exercises allows you to get a lot of work done in
a short period of time. It’s actually my favorite type
of kettlebell workout. Kettlebell exercises, in general, work
many muscles all at the same time. When you combine two exercises
using kettlebells, it makes it even more intense.
This is a combination exercise that my clients have a love/hate
relationship with, lunge squat, lunge squat. I tried to come
up with some cool name for this combo but I couldn’t think
of anything “clean”. I’ve been called some
really bad names from the ladies in my kettlebell class for
this one. Now that I think about it, it’s not just the
combination exercise with which they have a love/hate relationship.
It’s also me and the kettlebells. They hate that I push
them so hard with the combination exercises, and that the kettlebells
work them more intensely. But they absolutely love the incredible
results they get from both, especially this combo exercise.
They are seeing long, lean muscle tone in their legs, their
hips are sliming down and their glutes are getting hard. They
love it.
If you couldn’t tell from the title, the exercise goes
like this. Start with a shoulder width stance and lunge forward
with your right foot. Then return the right foot back to the
shoulder width stance where you started. After the lunge, do
a front squat. Then do another forward lunge this time with
the left foot, and then squat again. That is one rep. You can
blast your lower body in a hurry with this exercise. Hold the
kettlebell by the horns or in the racked position. Your quads,
hamstrings, hips, glutes and even your abs get worked.
To make it even better (that’s a relative term) here are
two variations:
Variation 1:
Instead of a static lunge (returning your forward foot back
to the original position), you can do a walking lunge, with
a squat in between each step. So, you lunge forward with the
right foot and then take the left foot up to meet the right
foot, and do a front squat. Repeat the sequence on the left
side lunging with the left foot forward, etc. Just think of
it as a walking lunge exercise with a squat between each step.
Making this a walking exercise really kicks up the cardio a
notch. Like it needed that, right?
Variation 2:
Add a BOSU ball to the mix. Performing squats on a BOSU will
really wake your central nervous system up. It also works your
core and stabilizer muscles a little harder. Stand with a BOSU
in front of you and lunge with your right foot on top of the
BOSU. Get ready because it is a very unstable surface and you
will need to really keep your abs tight, so you don’t
lose your balance and fall over. After the lunge, with your
right foot still on top of the BOSU, take your left foot up
and stand with both feet on top of the BOSU. Now do a squat.
Step off of the BOSU and do the same thing on the left side.
If you aren’t comfortable squatting on the BOSU, then
you can just do the lunges on the BOSU and perform the front
squats on the ground.
One last tip, don’t rush through this combo exercise.
These are not ballistic exercises, so take your time and concentrate
on proper form for each and every rep. Make sure you keep your
knees over your toes on both the squat and the lunge, and lock
your hips out at the end of the squat before you start the lunge.
If you don’t complete the squat with your hips locking
out before you lunge, you will get a scooping motion that could
injure your back.
Since you are combining the lunge with the squat, you are getting
in twice the work with each rep, so start slowly. Do 2-3 sets
of 5 reps on each side and work your way up from there. Have
fun!
Lisa Shaffer is a certified kettlebell instructor based in
the Dallas/Ft. Worth area. She is the author of the best selling
kettlebell manual “Get In The Best Shape Of Your Life”
and companion DVD “Kettlebell Basics”. She is available
for workshops, private sessions, and online program design.
You can contact her by email at kbellinstructor@aol.com or through
her website at www.nofearfitness.com.
