The squat and lunge patterns both work all your lower body muscles and joints, while your spine and deep stomach muscles stabilize your upper body to maintain your balance and positioning. These are 2 of the basic movement patterns that are necessary to most court and area sports, such as track and area events, basketball, football and volleyball, shares physical therapist Gray Cook, author of ‘Movement.’ Both movement patterns need sufficient hip and leg mobility, and stability to move without injury or losing your balance. Cook suggests carrying out a movement-preparation workout before trying a squat or lunge.
Deep Squat Prep
Put a 3-foot-long half foam roller on the ground and stand on top of it on your heels, with feet about shoulder-width apart. Both feet must point forward. Raise your arms over your head and take a deep breath.
Exhale and flex your torso forward to touch the ground with your fingers. Hold this position for three deep breaths to unwind your lower back.
Exhale and lower your butts toward the ground while keeping your fingers pressed on the ground. Keep your torso upright without hunching your shoulders. Press your knees and elbows against each other as you hold this position for two deep breaths.
Raise your arms over your head, exhale and stand straight up without leaning forward or moving your spinal column. Use your buttocks to stand straight up. Do three sets of eight to 10 reps. Remove the foam roller when you’re able to do the workout efficiently.
Kneel on the ground on your right knee, with your left foot in front of you. Your left leg ought to be bent about 90 degrees. Hold a 4-foot-long dowel or broomstick over your shoulders with both hands.
Turn your torso away from your kneeling leg as much as you can without moving your lower body.
Hold completion position for 2 seconds and turn toward the kneeling leg as much as you can. Perform 10 to 16 rotations, switch over leg positions, and do another 10 to 16 rotations.
Basic Front Lunge
Stand with your left foot in front of you on the ground, both feet pointing forward and arms on your sides. Your left foot ought to be about 2 feet in front of your right foot.
Inhale and lunge straight down up until your right knee gently touches the ground while keeping your torso upright. Raise your arms up at the very same time.
Exhale and stand directly up without moving your upper body. Lower your arms as you move up. Perform 3 sets of 10 to 12 reps per leg.
Stand with your legs about shoulder-width apart and extend your arms in front of your chest, with your palms dealing with up. Your feet ought to be pointing forward.
Inhale and squat down as low as you can with your heels on the ground, torso upright, and knees and feet pointing forward.
Exhale and stand directly up without leaning forward or moving your spine. Perform 2 or 3 sets of 8 to 10 reps.