Combine some of these exercises with others to make a great workout! For our Workout of the Day, be sure to check our Instagram page @silhouettestudioshamilton!

Lunges - Alternating
Lunges are a great lower body exercise that target your quadriceps, hamstrings and glutes!

Things to keep in mind:
✅90 degree angles at the bottom of the movement
✅Knees don’t go past your toes 
✅Shoulders back and tummy tight
✅Upper body tracks straight up and straight down (aka no leaning)

Lunges - Walking
A little more tricky than the alternating lunge, the walking lunge adds more of a balance factor which engages your core muscles!

Things to keep in mind:
✅Focus on your balance and moving slowly
✅Knees don’t cave in as you walk
✅All of the tips for "Lunges - Alternating" are also applicable

Squat

Another GREAT lower body exercise! Those who squat have a nice booty.

Things to keep in mind:
✅Knees don’t go beyond your toes
✅Lead the motion with your hips
✅Squeeze your bum at the top

TIP: If you are unable to get your knees to 90 degrees, try putting small (2.5lb) weighted plates under your heels! This will help you get lower while maintaining proper posture.

Squat - with Resistance Band
This is a great way to make the exercise more challenging without adding weight!

Things to keep in mind:
✅Always check your band for tears before using
✅Put as much tension on the band as you need to comfortably complete 8-12 reps
✅Hold the band far enough from your side so it doesn't rub against your legs

Squat - Wide
A great modification to help work the gluteus medius a little more!

Things to keep in mind:
✅Feet are slightly wider than shoulder width apart
✅Knees still track directly over your feet (but not beyond your toes!)
✅Toes are pointed forward

TIP: If you find you are not able to squat with your toes facing forward because it’s uncomfortable or causes pain, you may have a muscular imbalance. This can be checked out by a Kinesiologist (myself) or a physiotherapist!