Squat daily to get stronger legs and a pert backside

November 16, 2016

Our feature in Health and Fitness Magazine – Simple but very effective tips.




Lunges strengthen your glutes, hamstrings, quads and calves, as well as conditioning the major muscles of your legs for other sports and activities.


Do them daily and lunges will shape and firm up your backside too. You don’t need any equipment, so you can do them anywhere.




  • With your chest lifted, chin up and abdominals contracted, take a big step forward with your right foot.
  • Sink straight down so your right knee tracks over the top of your shoe and your left knee points down towards the floor.
  • Push back to the starting position.
  • Repeat leading with your left leg.
  • Continue in an alternating fashion for 10-15 reps (each leg).

Let the knee travel

Drive your front knee forward in line with your hip and land with your knee over your foot. Your back knee points towards the floor as you lower all the way down until it’s just off the mat.

Flex forward at the hip


Lift your hips up and press them slightly forward, keeping your back straight and upright.


Grip tight, shoulders back


Relax your shoulders and draw your shoulder blades slightly together.