30 Day Squats and Lunges Workout Plan with PDF

Squats and Lunges Workout Plan

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

squat and lunge workout

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

ExerciseReps
Goblet Squat15
Forward Lunges10/leg
Single-Leg Squat5/side
Reverse Lunge to Front Kick5/side
Plie Squat10
Reverse Lunge to Single-leg Deadlift5/side

Day 2, 7, 12, 17, 22, and 27

ExerciseReps
Sumo Squat15
Reverse Lunges5/leg
Frog Squat10
Cossack Lunge5/leg
Shrimp Squat5
Reverse Lunge to Knee Drive5/side

Day 3, 8, 13, 18, 23, and 28

ExerciseReps
Squat Jumps10
Lateral Lunges5/side
Bulgarian Squat5/side
Jumping Lunges5/side
Pop Squat10
Curtsy Lunges5/side

Day 4, 9, 14, 19, 24, and 29

ExerciseReps
Pistol Squat6/leg
Curtsy Lunges6/leg
Sissy Squat6/leg
Low Lunges6/leg
Plyo Squat10
Sprinter Lunges6/leg

Day 5, 10, 15, 20, 25, and 30

ExerciseReps
Goblet Squat10
Back and Forth Lunges5/leg
Pop Squat10
Clock Lunge5
Bulgarian Squat6/leg
Walking Lunges6/leg

Download The Squat and Lunge Workout Plan PDF


Once you’re done, try another challenge: 30-Day Squat and Ab Workout.

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Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. For the last six years, I’ve been working and training with people who use all sorts of equipment and follow multiple types of workouts, from calisthenics to powerlifting. I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier.

About Me

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. For the last six years, I’ve been working and training with people who use all sorts of equipment and follow multiple types of workouts, from calisthenics to powerlifting. I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier.

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