Squat and Lunge Home workout for beginners

7-Minute Squat and Lunge Home Workout For Bigger and Stronger Legs

When I interviewed fitness experts on the best bodyweight exercises, Danny Kavadlo remarked that you’re as strong as your legs and I couldn’t agree more.

Today’s workout will strengthen your legs and build your lower body muscles.

If you want a fast metabolism, make this workout part of your daily routine. It will boost your muscle gain and put your metabolism on overdrive.

Most beginners should be able to perform the exercises in this routine. If you find the workout too easy, hold a pair of dumbbells while doing it or wear a weighted vest.

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Enjoy the squat and lunge home workout for bigger and stronger legs.

7-Minute Squat and Lunge Home Workout

Use this squats and lunges workout to build lower body muscles at home #squats #Lunges #workout #flabfix

Here’s a breakdown of the workout:

Lunge Pulses – 40 Seconds (20 Secs Each Leg)

Squat Pulses – 30 Seconds

Rest 20 Seconds

Alternating Lunges – 30 Seconds

Air Squats – 30 Seconds

Rest 20 Seconds

Alternating Side Lunges – 30 Seconds

In and Out Squat – 30 Seconds

Rest 20 Seconds

Lunge and Punch – 30 Seconds

Squat and Punch – 30 Seconds

Rest 20 Seconds

Lunge with Twist – 30 Seconds

Sumo Squat – 30 Seconds

Lunge Pulses

Even though this exercise doesn’t have a wide range of motion, it does a great job activating your quads, hamstrings, and glutes.

Simply keep the front knee bent at 90 degrees and then bounce up and down.

Squat Pulses

We all know that squats are great for strengthening the legs. This squat variation is very effective at activating your quads.

Keep the range of motion narrow in order to get the most out of the exercise.

Alternating Lunges

This popular lunge variation will strengthen your thigh and butt muscles. It’ll also improve your balance since it’s a unilateral exercise.

Air squats

Are you intimidated by barbell squats? Well, air squats are easier and very rewarding. They build the quads, calves, hamstrings, and glutes.

Swinging your arms while doing air squats actually increases your calorie burn. Feel free grab light dumbbells on each hand.

Alternating Side Lunges

Most of us have tight lower body muscles due to long hours of sitting. Alternating side lunges improve your hamstrings and inner thigh flexibility. They’ll also build your glutes and quads.

In and Out Squat

This variation is a combination of narrow and wide stance squats. It will make your workout more rewarding since narrow stance squats are quite challenging. Try to do this exercise as fast as possible.

Lunge and Punch

This exercise will add intensity to the squat and lunge home workout. Simply lunge forward and then throw a punch.

Note that you can do alternating lunges where you punch with the opposite hand after each rep.

Squat and Punch

This exercise will leave you sweating, especially if you perform it at a high intensity.

Other than strengthening your lower body, this exercise will strengthen your core and shoulder muscles.

Lunge with Twist

Adding a twist to the alternating lunges will activate your oblique muscles. Make sure you tighten your abdominal muscles as you twist your torso.

Sumo Squats

Keep your feet wider than shoulder-width and toes facing sideways when doing sumo squats. Then squat as low as you can. This exercise will strengthen your legs and improve inner thigh flexibility.

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