Squats, lunges and deadlifts are essential exercises for building strength and power. However, improper form can lead to injuries and diminish results. This comprehensive guide provides step-by-step instructions, common mistakes to avoid and expert tips for mastering these compound exercises.

Squats

Proper Form

1. Stance: Feet shoulder-width apart, toes pointed slightly outward.
2. Posture: Chest up, shoulders relaxed, spine neutral.
3. Descent: Slowly lower body, keeping weight in heels.
4. Depth: Thighs parallel to ground, knees behind toes.
5. Ascent: Push through heels, squeeze glutes.

Common Mistakes

1. Knee extension: Avoid letting knees extend past toes.
2. Arching back: Maintain neutral spine.
3. Not engaging core: Activate core muscles.

Variations

1. Back squats: Traditional squats with barbell or dumbbells.
2. Front squats: Emphasizes quadriceps and core.
3. Goblet squats: Uses dumbbell or kettlebell.

Lunges

Proper Form

1. Stance: Feet together, take large step forward.
2. Posture: Maintain upright posture.
3. Descent: Lower body, keeping front knee behind toes.
4. Depth: Back knee almost touches ground.
5. Ascent: Push through front heel.

Common Mistakes

1. Inadequate stride: Take large enough steps.
2. Leaning forward: Maintain upright posture.
3. Not engaging core: Activate core muscles.

Variations

1. Walking lunges: Alternating legs.
2. Stationary lunges: Focus on strength.
3. Sumo lunges: Wider stance.

Deadlifts

Proper Form

1. Stance: Feet shoulder-width apart.
2. Posture: Maintain neutral spine.
3. Grip: Overhand grip, hands shoulder-width apart.
4. Lift: Lift barbell, keeping close to shins.
5. Lockout: Stand upright, squeeze glutes.

Common Mistakes

1. Rounding back: Maintain neutral spine.
2. Not engaging core: Activate core muscles.
3. Lifting with back: Use legs and hips.

Variations

1. Conventional deadlifts: Traditional stance.
2. Sumo deadlifts: Wider stance.
3. Trap bar deadlifts: Easier on back.

Tips for Mastery

1. Start with lighter weights: Focus on form.
2. Practice regularly: Consistency builds strength.
3. Film yourself: Identify form mistakes.
4. Work with a personal trainer: Expert guidance.
5. Stretch and foam roll: Injury prevention.

Sample Workout Routine

Monday (Legs)

1. Squats (3 sets, 8-12 reps)
2. Lunges (3 sets, 10-15 reps per leg)
3. Deadlifts (3 sets, 8-12 reps)

Wednesday (Glutes and Hamstrings)

1. Glute bridges (3 sets, 12-15 reps)
2. Romanian deadlifts (3 sets, 10-12 reps)
3. Leg press (3 sets, 10-12 reps)

Friday (Core and Back)

1. Plank (3 sets, 60-second hold)
2. Russian twists (3 sets, 12-15 reps)
3. Bent-over rows (3 sets, 10-12 reps)