Squats and Lunges Activation
Lower-body activation with squats and lunges using controlled technique.
How to play
- Air squats: 2 sets of 10.
- Alternating forward lunges: 2 sets of 8 per leg.
- Side lunges: 2 sets of 6 per side.
- 20 seconds of rest between sets.
Rules
- Knees in line with the toes.
- Straight back.
Variations
Easier
Squat to a chair.
Standard
Three exercises, two sets.
Harder
Squat with a soft jump at the end.
Adaptations
- Knee problems: shallower depth.
- Limited mobility: arm exercises.
Learning goals
- Activate the leg muscles.
- Learn basic strength technique.
PatioLab has "Squats and Lunges Activation" and 599 more activities ready to drag into your lesson and run from your phone in the gym.
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