GROUP 1

SQUATS &
LUNGES
GROUP 1
SHORT ACTIVITY
PINOY HENYO!
 RULES:
• The class will be divided into groups. One student
will act out a word, and each group will try to
guess what the word is. The first group to guess
correctly will earn 1 extra point on the quiz.
SHORT ACTIVITY
4 PICS 1 WORD:
EXERCISE
EDITION
 RULES:
• Students will look at pictures and identify the word
linked to them. While music plays, an object is
passed around. When the music stops, the last
three students to hold the object will compete to
answer the question. The first to answer gets 1
extra points on the quiz. The other two students
must perform a specific exercise from the activity.
EXAMPLE !!
EXAMPLE !!
GROUP 1

LET’S START
4 PICS 1 WORD: EXERCISE
EDITION
1.
1.
2.
2.
1.
1.
2.
2.
GROUP 1

DEFINITION AND
IMPORTANCE IN
FITNESS AND
DAILY ACTIVITIES
GROUP 1
Fradel and Spies

LUNGE
Lunge is a simple exercise where you
take a step forward, bend your knees, and
lower your body until your front thigh is nearly
parallel to the ground, while keeping your
back leg extended. It’s important because
they help you move better in everyday
situations. Whether you’re picking something
up off the floor, taking stairs, or walking,
lunges help build the strength and stability
needed for those actions

Page 06
Fradel and Spies

SQUAT
Squat an exercise in which a
standing person lowers to a position in
which the torso is erect and the knees
are deeply bent and then rises to an
upright position. Squatting is one of
the most, if not the most functional
movement in human life. Getting on/off
of the toilet, lifting things up, putting
things down.

Page 06
Fradel and Spies

LUNGE

Lunge is a lower-body strength

training exercise that involves
stepping forward, backward, or
sideways while bending both
knees to lower the body.
Fradel and Spies

PURPOSE OF
THE
EXERCISE

The purpose of is to strengthen the

lower bod, improve overall fitness,
and enhance functional movement
patterns. They can be performed
with body weight or added
resistance to increase intensity

Page 06
KEY BENEFITS
Increased muscle mass in the quadriceps,
hamstrings, and glutes

Improved stability and balance,

enhanced athletic performance

Increased calorie burn, contributing to

weight management.
TYPES OF
LUNGE
Fradel and Spies

FORWARD
LUNGE
A forward lunge is a bodyweight
exercise that works muscles
throughout your lower body. Perform
by stepping forward with one leg,
bending both knees to 90 degrees,
keeping the front knee aligned with
the ankle and the back knee just
above the ground.

Page 06
Fradel and Spies

REVERSE
LUNGE
The reverse lunge is a bodyweight
and leg exercise that works muscle
groups throughout your lower body.
Perform by stepping backward with
one leg, bending both knees to 90
degrees, keeping the front knee
aligned with the ankle and the back
knee just.

Page 06
Fradel and Spies

WALKING
LUNGE
The walking lunge is a
continuous movement where
you perform a forward lunge and
then step forward with the back
leg to perform another lunge.
This creates a walking motion.

Page 06
Fradel and Spies

SIDE LUNGE/LATERAL
LUNGE
A side lunge also called a lateral
lunge is a strength and balance
exercise that starts by standing with
your feet slightly wider than your
hips. Perform by stepping to the side
with one leg, bending the knee of the
stepping leg to 90 degrees while
keeping the other leg straight. The
torso remains upright.
Page 06
Fradel and Spies

CURTSY
LUNGE

Curtsy lunge involves stepping

one leg behind the other, crossing it
behind the standing leg. The front
knee is bent to a 90-degree angle,
while the back knee is bent and
lowered towards the ground. The
torso remains upright.

Page 06
PROPER TECHNIQUE
• Maintain an upright torso, engaging your core muscles to
stabilize your body.
• Keep your front knee aligned with your ankle to avoid
knee strain.
• Ensure your back knee doesn't touch the ground (unless
performing a specific variation).
• Maintain a controlled movement throughout the exercise,
avoiding jerky motions.
• Push off with your front foot to return to the starting
position
BODY ALIGNMENT
Proper body alignment is crucial to prevent injuries. The
key is to maintain a neutral spine, avoiding excessive arching
or rounding of the back.

• Keep your shoulders relaxed and avoid leaning too far

forward or backward.
• Your weight should be evenly distributed between both
legs during the starting position and primarily on the front
leg during the lunge.
COMMON MISTAKES AND CORRECTIONS
• Knee going past the toes: This puts excessive stress on the
knee joint. Correct this by ensuring your front knee stays aligned
with your ankle.
• Leaning too far forward: This can strain the lower back. Engage
your core muscles and maintain an upright posture.
• Not going deep enough: This reduces the effectiveness of the
exercise. Aim for a 90-degree bend in both knees.
• Uneven weight distribution: This can lead to instability and
imbalance. Focus on maintaining a balanced posture and
controlled movement.
• Using momentum: This reduces muscle engagement and
increases the risk of injury. Perform the movement slowly and
deliberately, focusing on controlled movements.
 SQUAT
Fradel and Spies

An exercise in which a standing person

lowers to a position in which the torso is erect
and the knees are deeply bent and then rises
to an upright position. This exercise is
important for strengthening your skeleton,
especially the lower body, and it can also
improve flexibility so as to prevent the
tendons, ligament, and muscles from being
stiff or less elastic
Fradel and Spies

PURPOSE OF
THE
EXERCISE

The purpose of squats is to

strengthen the lower body,
improve overall fitness, and
enhance functional movement
patterns. They can be performed
with body weight or added
resistance to increase intensity.

Page 06
KEY BENEFITS
STRENGTH DEVELOPMENT :
Builds muscle strength in the legs and core.
IMPROVED FLEXIBILITY :
Increases range of motion in the hips and
ankle.
ENHANCED ATHLETIC PERFOMANCE :
Supports activities like jumping, running, and
climbing.
FUNCTIONAL FITNESS :
Mimics everyday movements, improving
balance and stability.
CALORIC BURN:
Engages large muscle groups, promoting
higher calorie expenditure.
TYPES OF
SQUATS
BODYWEIGHT
SQUAT
1. BODYWEIGHT SQUAT
A squat performed using
only the individual’s body
weight as resistance
GOBLET
SQUAT 2. GOBLET SQUAT
A squat performed while
holding a weight (like a
dumbbell or kettlebell) close
to the chest, which helps
maintain an upright torso
SUMO
SQUAT
3. SUMO SQUAT
A variation with a wider
stance and toes pointed
outward, targeting the inner
thighs and glutes more
eff ectively.
JUMPING
SQUAT 4. JUMPING SQUAT
A plyometric variation that
involves a squat followed
by an explosive jump,
enhancing power and
cardiovascular fi tness.
GROUP 1

PROPER TECHNIQUE
GROUP 1

• Stand with feet about shoulder-width

apart, toes facing front. Engage your
core, hinge at the hips. Drive the hips
back, bend at the knees and ankles,
and press your knees slightly open.
BODY ALIGNMENT

• Feet : Shoulder-width apart (or wider for sumo squats).

• Knees : Track over the toes; avoid letting them cave
inward.
• Back : Maintain a neutral spine; keep the chest lifted.
• Core : Engage your core throughout the movement to
stabilize the spine.
COMMON MISTAKES AND CORRECTIONS
• Knees Caving In: Focus on pushing the knees outward; use
resistance bands for feedback.

• Leaning Forward: Keep the chest up and focus on sitting back

into the squat rather than bending at the waist.

• Lifting Heels Off the Ground : Keep the weight in your heels;
try elevating your heels on a small surface if necessary.

• Not Squatting Low Enough: Aim for thighs parallel to the

ground. Work on flexibility and depth gradually.

• Holding Breath: Breathe steadily; exhale on the way up and

inhale on the way down.
Fradel and Spies

WORKOUT
ROUTINE
This routine incorporates lunges
and squats into both upper and
lower body days for a well-
rounded workout. Remember to
consult your doctor before
starting any new exercise
program.
GROUP 1

1 WEEK WORKOUT
ROUTINE
GROUP 1
DAY 1: UPPER BODY &
LOWER BODY
Warm up 5 minutes
Cardio: Light jogging in place or jumping jacks (1 minute)
Dynamic stretches: Arm circles, leg swings, torso twists (4
minutes)
Push-ups: 3 sets of as many repetitions as possible
Dumbbell Rows: 3 sets of 10-12 repetitions per arm (use heavy
objects like water jugs or cans)
Overhead Press: 3 sets of 10-12 repetitions (use heavy objects
like water jugs or cans)
Bodyweight Squat: 3 sets of 10-12 repetitions
Goblet Squat: 3 sets of 10-12 repetitions (use a heavy object
like a water jug or dumbbell)
Forward Lunge: 3 sets of 10-12 repetitions per leg
Fradel and Spies

DAY 2: REST
DAY 3: LOWER BODY

Sumo Squat: 3 sets of 10-12 repetitions

Reverse Lunge: 3 sets of 10-12 repetitions
per leg
Jumping Squat: 3 sets of 10-12 repetitions
Side Lunge: 3 sets of 10-12 repetitions per
leg
Curtsy Lunge: 3 sets of 10-12 repetitions per
leg
DAY 4: REST
DAY 5: UPPER BODY &
LOWER BODY
Bicep Curls: 3 sets of 10-12 repetitions per arm
(use heavy objects like water jugs or cans)
Triceps Extensions: 3 sets of 10-12 repetitions
per arm (use heavy objects like water jugs or
cans)
Bodyweight Squat: 3 sets of 10-12 repetitions
Goblet Squat: 3 sets of 10-12 repetitions (use a
heavy object like a water jug or dumbbell)
Forward Lunge: 3 sets of 10-12 repetitions per
leg
DAY 6: REST
DAY 7: ACTIVE
RECOVERY

Yoga or Pilates: 30 minutes

Light Cardio: Walking or cycling (30
minutes) Cool-down (5 minutes)
Static stretches: Hold each stretch for 30
seconds (5 minutes)
TIPS !
Fradel and Spies

TIPS • Listen to your body: If you feel any pain, stop

the exercise and consult a healthcare
professional.
• Proper form: Focus on maintaining proper
form throughout the exercises to maximize
effectiveness and prevent injuries.
• Progressive overload: Gradually increase the
weight, repetitions, or sets as you get stronger.
• Hydration: Drink plenty of water throughout
the day, especially during and after your
workouts.
• Nutrition: Fuel your body with a balanced diet
to support your fitness goals.
• In performing Lunges, you can start 2-3 times per week, focusing
on mastering your form through bodyweight lunges. Gradually move
to 3-4 times a week, introducing light weights and incorporating
variations such as reverse lunges and walking lunges. Finally, progress
to 4-5 times per week, while splitting your training to include different
lunge variations, such as lateral lunges and Bulgarian split squats, to
enhance overall strength and stability.

• In performing Squats, the safe approach is to start with 2–3 sets of

15 reps every other day. Then gradually you can increase to 3 sets of
20 reps every other day as you get into better shape.
 • Always warm up before and cool
EXERCISE down after workouts to prevent
injuries.
SAFETY • Stay hydrated by drinking plenty
AND of water before, during, and after
PRECAUTI exercise.
• Listen to your body and avoid
ONS overexertion; take breaks when
needed.
CONCLUSION

Lunges and squats are essential lower-body exercises that enhance

muscle strength, balance, and athletic performance.

• Lunges target the quadriceps, hamstrings, and glutes, while improving balance and flexibility.

TYPES OF LUNGES

FORWARD LUNGE REVERSE LUNGE

CURTSY LUNGE
Step forward, bend Step backward, bend
both knees to 90 Cross one leg behind,
bending both knees both knees at 90
degrees, front knee degrees, maintaining
aligned with the with an upright torso.
alignment.
ankle.

LATERAL LUNGE WALKING LUNGE

Step sideways, bend Perform forward lunge,
one knee, keep the then step forward with
other leg straight. the back leg.
CONCLUSION

Lunges and squats are essential lower-body exercises that

enhance muscle strength, balance, and athletic performance.

• A squat is a lower-body exercise that strengthens the quads, hamstrings, glutes, and core,
improving flexibility and posture while effectively building strength and muscle mass.
T Y P E S O F S Q U AT S

BODYWEIGHT SQUAT GOBLET SQUAT

Stand shoulder-width apart, Hold the weight at your
lower hips while keeping the chest, squat down, and
chest up, then return to push through your heels to
standing. rise.

SUMO SQUAT
JUMPING SQUAT
Stand wider than shoulder-
width with toes turned out, Perform a squat, then jump
squat down while keeping and land softly back into
the torso upright. the squat position.
"Strength starts with squats. Power comes from lunges.
Start adding them to your routine today to see better
balance, stronger legs, and increased mobility”

• Doing squats and lunges is important because they strengthen key

muscle groups, including the quadriceps, hamstrings, glutes, and
calves. These exercises improve balance, flexibility, and coordination,
which are essential for daily activities. Additionally, they enhance core
stability and promote joint health, contributing to better overall
fitness. Incorporating these movements into your routine can help
prevent injuries and support functional movement patterns.
ADDITIONAL
RESOURCES
 APPS
• Squat Plank Lunge Challenge- This app helps to challenge squats,
lunges, planks every day with an appropriate plan for 30 days.
• Squat Counter - Squat Tracker - This app is for easy way to set squat
goals, counting squats throughout the day and track results.
 QUIZ TIME!
PLEASE PREPARE 1/4 SHEET OF PAPER
 TRUE OR FALSE
1. Lunges help strengthen your legs and glutes.

2. Reverse lunges are when you step forward.

3. It's okay to lean forward a lot while doing squats.

4. Sumo squats help work your inner thighs and glutes.

5. Goblet squats are done by holding a weight close to your

chest.

6. Walking lunges do not help with your balance.

 MULTIPLE CHOICE
7. Which of these is not a type of lunge?
a) Forward Lunge
b) Reverse Lunge
c) Goblet Lunge
d) Side Lunge

8. Where should your back knee be during a lunge?

a) On the ground
b) Above the ground
c) Straight and not bent
d) At 45 degrees
r
 MULTIPLE CHOICE
9. What type of squat involves jumping at the top?
a) Jump Squat
b) Goblet Squat
c) Sumo Squat
d) Bodyweight Squat

[Link] lunge involves stepping one leg behind the

other?
a) Forward Lunge
b) Curtsy Lunge
c) Side Lunge
d) Reverse Lunge
 MULTIPLE CHOICE
11. What should you avoid while squatting?
a) Keeping your chest up
b) Pushing your knees out
c) Leaning forward too much
d) Engaging your core

12. Which lunge makes you step sideways?

a) Forward Lunge
b) Side Lunge
c) Reverse Lunge
d) Walking Lunge
 MULTIPLE CHOICE
13. Which of these is a benefit of squats?
a) Stronger shoulders
b) More leg strength
c) Better sleep
d) Neck flexibility

14. Where do you hold the weight in a goblet squat?

a) Above your head
b) In front of your chest
c) Behind your back
d) On your waist
 ENUMERATION
15-18. Name 4 types of Lunges

19-20. Name two mistakes to avoid

while squatting.
THANK YOU FOR
LISTENING