Activation with Squats and Lunges
A lower-body activation with squats and lunges in different directions, ending with a combo that includes a light jump. It prepares the leg and glute muscles and reinforces correct squat and lunge technique.
How to play
- Students spread out with room to lunge in every direction; the teacher demonstrates a correct squat (1 minute).
- 10 slow squats, lowering for 3 counts and rising for 1, arms out in front (1 minute).
- 10 alternating forward lunges, returning to the start position each time (1 minute).
- 10 alternating side lunges, keeping the standing leg straight and shifting the weight toward the lunging side (1 minute).
- Combo: squat, reverse lunge on each leg and a light vertical jump; 6 reps (1 1/2 minutes).
- Active recovery walking and shaking out the legs (30 seconds); if time allows, repeat the combo once.
Rules
- Knees always track over the toes and don't cave inward.
- Keep the back straight and the chest facing forward.
- Land softly from the jump, bending the knees.
- Everyone works at their own pace, with no competing on reps.
Variations
Easier
6 reps of each exercise and no jump in the combo.
Standard
Full sequence with 10 reps and the combo with a light jump.
Harder
Jump squats and switch lunges, staying in control on every landing.
Adaptations
- Limited mobility: seated versions, such as sit-to-stands from a chair or knee extensions, plus arm exercises.
- Visual impairment: the teacher describes each position using body cues and the student may use the wall for support during lunges.
- Knee problems or low fitness: reduce the depth and the number of reps.
Learning goals
- Activate the lower-body muscles before the main activity.
- Perform squats and lunges with correct technique.
- Control knee alignment during strength movements.
Teacher tip
Have students face sideways to you so you can see knee and back alignment. A useful cue: "push the floor away with your heels" fixes students who load their toes.
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