Being a fitness enthusiast, I love trying various challenging workouts. I recently did a 30-day squat and lunge challenge to bolster my lower body strength and enhance my athletic fitness.
I did lunges and squats for 20 minutes every morning for one month. It includes beginner to intermediate exercises, such as squat jump, pistol squat, curtsy lunges, etc.
After successfully completing the challenge, I feel my legs are stronger and more defined than before. The 30-day challenge also enhanced my endurance level and helped me shed a few pounds.
Seeing these benefits, I’ve decided to share that squats and lunges workout routine with you. I’ve designed three programs – 10 minutes for beginners, 20 minutes for intermediates, and an advanced 30-minute workout.
Whether you’re male or female, you can try one of them to reinforce and tone your legs and glutes.
List of Squats and Lunges to Build Legs and Glutes
Squat Variations
- Goblet Squat
- Sumo Squat
- Jump Squat
- Pistol Squat
- Single-Leg Squat
- Wall Squat
- Frog Squat
- Prisoner Squat
- Bulgarian Squat
- Squat to Calf Raise
- Pulse Squat
- Hindu Squat
- Sissy Squat
- Pop Squat
- Plie Squat
- Air Squat
- Eccentric Squat
- Box Squat
- Shrimp Squat
- Plyo Squat
Lunge Variations
- Forward Lunges
- Reverse Lunges
- Lateral Lunges
- Curtsy Lunges
- Back and Forth Lunges
- Reverse Lunge to Front Kick
- Cossack Lunge
- Jumping Lunges
- Reverse Lunge with Torso Twist
- Low Lunges
- Walking Lunges
- Pendulum Lunge
- Elevated Lunge
- Pulse Lunge
- Sliding Lunge
- Clock Lunge
- Reverse Lunge to Single-leg Deadlift
- Curtsy Lunge with Lateral Kick
- Reverse Lunge to Knee Drive
- Sprinter Lunges
The Best Squats and Lunges Workout Plan to Sculpt Your Legs and Glutes
For Beginners
If you’re a beginner, you can start with this 10-minute squat and lunge workout routine. It involves basic variations that strengthen and sculpt your lower body, taking your fitness to the next level.
10-Minute Lunge and Squat Workout:
- 10 Wall Squats
- 5 Assisted Lunges per side
- 10 Goblet Squats
- 5 Lateral Lunges per side
- 10 Hindu Squats
- Do as many rounds as possible in 10 minutes.
Increase repetitions every day and reduce the rest period between exercises.
For Intermediate
If you’ve been working out for a while and looking for an easy-to-follow, challenging lower-body training routine, try this 20-minute lunges and squats workout.
This program involves various exercises that bolster the quads, hamstrings, and glutes and develop sturdy and defined legs.
I usually pair this workout with push-ups and sit-ups to work my entire body. You can also do that or follow this routine alone.
Day 1, 4, 7, 10…28
- 20 Air Squats
- 10 Front Lunges per leg
- 20 Sumo Squats
- 10 Lateral Lunges per leg
- 10 Jump Squats
- 5 Curtsy Lunges/side
- Do as many rounds as possible in 20 minutes.
Day 2, 5, 8, 11…29
- 15 Prisoner Squats
- 10 Reverse Lunges/side
- 5 Pistol Squats/side
- 5 Cossack Lunges/side
- 5 Bulgarian Squats/side
- 10 Jumping Lunges
- AMRAP in 20 minutes
Day 3, 6, 9, 12…30
- 10 Pop Squats
- 5 Back and Forth Lunges on each leg
- 5 Plie Squats
- 5 Low Lunges/side
- 10 Eccentric Squats
- 5 Clock Lunges
- 5 Lunges to Front Kick/side
- AMRAP in 20 minutes
Advanced 30-Minute Squat and Lunge
In this program, I’ve included easy-to-advance level exercises that require balance, strength, and endurance.
If you want to challenge your fitness level while bolstering your legs and glutes, try this 30-minute squat and lunge workout plan.
About Workout:
- Workout Duration: 30 minutes
- Number of rounds: Perform as many rounds as possible in half an hour.
- Program Duration: 30 Day Challenge
- Intensity: Low to Moderate
- Target Gender: Male and Female
- Focused Muscles: Legs and Glutes
- Program Goal: Improve balance, strength, and endurance.
Day 1, 6, 11, 16, 21, and 26
| Exercise | Reps |
|---|---|
| Goblet Squat | 15 |
| Forward Lunges | 10/leg |
| Single-Leg Squat | 5/side |
| Reverse Lunge to Front Kick | 5/side |
| Plie Squat | 10 |
| Reverse Lunge to Single-leg Deadlift | 5/side |
Day 2, 7, 12, 17, 22, and 27
| Exercise | Reps |
|---|---|
| Sumo Squat | 15 |
| Reverse Lunges | 5/leg |
| Frog Squat | 10 |
| Cossack Lunge | 5/leg |
| Shrimp Squat | 5 |
| Reverse Lunge to Knee Drive | 5/side |
Day 3, 8, 13, 18, 23, and 28
| Exercise | Reps |
|---|---|
| Squat Jumps | 10 |
| Lateral Lunges | 5/side |
| Bulgarian Squat | 5/side |
| Jumping Lunges | 5/side |
| Pop Squat | 10 |
| Curtsy Lunges | 5/side |
Day 4, 9, 14, 19, 24, and 29
| Exercise | Reps |
|---|---|
| Pistol Squat | 6/leg |
| Curtsy Lunges | 6/leg |
| Sissy Squat | 6/leg |
| Low Lunges | 6/leg |
| Plyo Squat | 10 |
| Sprinter Lunges | 6/leg |
Day 5, 10, 15, 20, 25, and 30
| Exercise | Reps |
|---|---|
| Goblet Squat | 10 |
| Back and Forth Lunges | 5/leg |
| Pop Squat | 10 |
| Clock Lunge | 5 |
| Bulgarian Squat | 6/leg |
| Walking Lunges | 6/leg |
Download The Squat and Lunge Workout Plan PDF
Once you’re done, try another challenge: 30-Day Squat and Ab Workout.
