How to Modify Squats & Lunges

One very important reason for exercising is to improve the way we feel and move in our day to day lives. We want to be able to play with our children, carry the groceries, and do our gardening without pain or discomfort. Think of how many times you squat throughout your day or walk up the stairs.

Squats and lunges are functional movements that show up in our daily lives and can be painful if you have sustained injuries, trauma or overuse issues in your knees.

Executing proper technique and decreasing your range of motion with assistance may help decrease pain and hopefully help gain strength. Try these variations and modifications for squats and lunges to help decrease discomfort or pain.

Squat
Key Pointers: Knees tracking your toes, weight in your heels, neutral spine, chest open and flex at your hips

1. Shallow Squat

2. Wall Squat

3. TRX Squat


Lunges
Key Pointers: Legs are staggered parallel, pelvis and spine is neutral, slowly extend one leg back with knees tracking your toes.

1. Rocking Lunge

2. Static Lunge w/ Yoga Block

3. TRX Lunge