Performing squats and lunges is an essential method of strengthening multiple muscles in your lower body, including your quadriceps, hamstrings, glutes and hips. Variations of both exercises will also target your adductor muscles in your inner thighs. Add weights to your squat and lunge exercises to increase resistance for maximum muscle development. Perform both of these exercises at least two days a week, allowing at least a day of rest for these muscles between workouts for muscle growth and recuperation. Complete two to three sets of eight to 15 repetitions of both of these exercises for best results.
Basic Squat and Lunge
The basic squat is performed with your feet slightly wider than hip width apart, keeping your back straight and looking straight ahead. As you bend at the waist to lower your buttocks toward the floor, continue maintaining a straightened back and resist the temptation to arch your back. Continue this movement until your thighs are parallel with the floor. Not performing a full squat will prevent you from maximally strengthening your glutes.
Perform a basic lunge by stepping forward approximately two to three feet in front of your body and bending both knees so that both legs form 90-degree angles. Your front knee should not overextend your toes. Your front foot should point forward and your back should stay straight throughout the exercise. Push off from your lead foot to resume the original position.
Sumo Squats and Narrow-Stance Squats
Squats may be modified to strengthen the inner and outer thigh muscles, known as the hip adductors and abductors. A wide stance will target your inner thigh muscles while a narrow stance will strengthen your outer thighs. Sumo squats are a variation of the wide stance squat. In this exercise, hold a dumbbell with both hands in front of your body and lower the weight between your legs as you squat. The sumo squat, or wide stance squat, requires you to step out slightly wider than a basic squat, approximately a foot or more wider than hip width, depending on the length of your legs. Narrow stance squats are performed with a stance slightly narrower than hip width, or for better results, keep your legs together as you squat.
Walking Lunges and Side Lunges
Walking lunges are not based on a specific number of repetitions. Instead, perform lunges as you walk from one end of a room to the other. In a small room, count walking from one end to the other as one set; in a large room, walk to one end of the room as a set.
Side lunges are a modified version of the forward lunge that target your glutes and quadriceps as well as your adductors. Perform this exercise by lunging out to the side instead of stepping out in front of your body. Implement the same principles of the forward lunge, pointing your knee in the same direction as your lead foot, landing on your heel before placing the ball of your lead foot on the ground.
Weighted Squats and Lunges
The key to developing large, strong muscles is implementing heavier weights during exercise. However, if your goal is to tone your upper legs and glutes, use lighter weights and perform more sets and repetitions. For both squats and lunges, you may hold a barbell across your lower shoulders, adding additional weight plates to the bar if necessary. Or, if you prefer, you may hold a dumbbell in each hand and hold the weights at shoulder height or hip height while performing either exercise.
