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Squat and Lunge Your Way into 2013

start lunge 2

Is your New Year’s Resolution to lose weight, or perhaps to have a firmer butt? Squats and lunges are great exercises for burning calories, and working the muscles in your butts and thighs. Check out these great fat-burning lunge and squat exercises that will give you more bang for your exercise buck!

Lunge Lift

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Stand and hold a pair of dumbbells down by your sides. Take a big step back with your left foot and lower yourself down into a backward lunge. Don’t let your left knee touch the floor.

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Lift the dumbbells up until they’re about level with the tops of your shoulders.

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Lower the weights as you straighten your right leg and bring your left knee forward (keep it bent) until it reaches hip height. Then, lift the dumbbells up to shoulder height.

Lower the weights and step back with your left leg again to return to the start position. Perform several repetitions on each side.


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Stand with your feet hip-width apart and hold a dumbbell in each hand.

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Squat down as though you’re lowering yourself into a chair, making sure your knees don’t move beyond your toes. Aim to get your thighs parallel to the floor. Return to the start position and perform several repetitions.

Stability Lunge

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Stand with your arms by your sides and your feet shoulder-width apart. Lift your right knee until your thigh is parallel to the floor, and extend your arms straight up above your head, placing your palms together.

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Hold your position for a count of five, and then step forward into a lunge with your right leg. Bring your left leg forward until you’re back in the start position. Repeat on the opposite side. Continue to alternate sides as you repeat the exercise.

Dumbbell Sumo Squat

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Take a dumbbell and hold it in front of your pelvis with both hands, gripping one end in each hand. Stand with your feet about double the width of your shoulders apart and slightly turn out your toes.

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Keep your arms and back straight and lower down into a deep squat, pushing your hips back as you move. Hold for one count, and then return to the start. Perform several repetitions.

Squat, Lunge, Curl

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Take a dumbbell in each hand and lower down into a squat until your thighs are almost parallel to the ground.

squat lunge curl 2

Rise up and take a big step forward with your left leg, lowering your right knee almost to the floor. Push back up onto your left leg and curl your right heel up towards your glutes. Return to the start position and repeat the exercise, this time starting with your right foot. Continue to alternate sides as you repeat the exercise.

Do these exercises several times a week, and you’ll begin to notice a firmer butt and stronger thighs in no time! Be sure to warm up before you begin any of these exercises, and drink plenty of water during your exercises.


By Sally Symonds, weight loss coach and author of 50 Steps to Lose 50kg…And Keep It Off, 50+ Recipes to Lose 50+kg…And Keep It Off, and 50 Ways to Weight-Loss Motivation. for further information about Sally’s range of products and services, or follow Sally on Facebook at



Jolene enjoys writing, sharing and connecting with other like-minded women online – it also gives her the perfect excuse to ignore Mount-Washmore until it threatens to bury her family in an avalanche of Skylander T-shirts and Frozen Pyjama pants. (No one ever knows where the matching top is!) Likes: Reading, cooking, sketching, dancing (preferably with a Sav Blanc in one hand), social media, and sitting down on a toilet seat that one of her children hasn’t dripped, splashed or sprayed on. Dislikes: Writing pretentious crap about herself in online bio’s and refereeing arguments amongst her offspring.

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