How to do a Squat and Lunge (PROPER FORM FOR WOMEN)

How to do a Squat and Lunge (PROPER FORM FOR WOMEN)

Learn how to correctly do squats and lunges and much more

All of us women know that squats and lunges are two of the best leg exercises around for getting strong, sexy, toned legs. But did you know that if you perform your squat and lunge with incorrect form, you’re not going to get the results you’re wanting…and you put yourself at risk for injury as well?

Proper form for squats and lunges is extremely important and can help keep you safe from foot injuries, knee injuries, back injuries and more. In this video we show you how to do a perfect squat with proper form. Generally this involves making sure not to lift your heels or buckle your knees. For good squat form it’s also important to keep an appropriate curve in the back and stick out your rear.

Proper form for the perfect lunge involves bringing your knees almost all the way down to the ground and having your front leg parallel to the floor. No half lunges are allowed, and neither is swinging the weights. You must be sure to control the weight in every exercise you do, and this is especially important for leg workouts.

Join us as we show you how to squat and how to do a lunge with good form and proper alignment. It will make all the difference in the results you see rom your legs workout. With correct form, there simply don’t exist better legs exercises than squats and lunges.

If you’re interested in all the best tips and exercises to strengthen and tone every muscle group in your body, head over to to get your Athlean-XX for Women fitness and nutrition program today. Get all our insider tips for best exercises and correct form, and be an all new you in just 90 days!

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  1. If I want to work my hamstrings and glutes more (instead of quads), should I do narrow or wide stance squats? thanks x

  2. with lunges, you want to keep leaned back right? should I be pushing up more with my front leg or back leg or both? thanks

  3. Very helpful video, I'm starting my 31 day squat challenge & had no idea how to do them properly, thanks for the lesson babes!!

  4. Jess is my heroine! Thank you guys so much for these videos. I've been training with a fitness coach for over a month now but am finally starting an at-home workout regimen. These videos are so helpful…they are informative and motivational, too!!

  5. Thanks for this! I was in thr right position all along up until this month i started leaning fwd and my knees are kind of sore.

  6. Hi @brittybear9742 – Holding onto the bars makes the work 'easier' so technically you're not getting everything out of your treadmill session that you could. It can sometimes take time to get used to the treadmill…some even feels dizzy at first. I'd definitely recommend you focus on balancing the weight evenly on both feet, making sure weight is evenly distributed throughout each foot AND focus on pulling in the abs while you walk. Instead of watching TV, use an iPod. Hope that helps!

  7. Why is it bad form to hold onto the bars on a treadmill? Or is it just bad when your back/core isn't in neutral position? I ask because I just started walking on the treadmill, after having walked outside and at parks for about a year, and i feel… loopsided?! Lol! It's weird I know but I kinda feel like I'm oscillating. I'm thinking this is just from a weak core… would you agree?

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