Lunge and Squat Routine

Women always want to know how to get the perfect butt…. do your squats and lunges ladies!

I’ve come up with a routine that combines a variety of each and alternates between them. You can do this just as body weight to start, but if you want to build up to a more effective work out add a dumbbell in each hand or choose to hold a medicine ball. I have been doing these moves for a while so to make sure I was getting the workout I need I used a weighted bar with 20lb plates on each side.


Routine breakdown:

– Squats x 20
Stand with your feet slightly wider than shoulder width apart. Lower your body down as if you were going to sit. Try to get as parallel to the ground as possible, but make sure your back is straight and your knees do not go over your toes. Rise back up and then repeat.

– Forward Lunges x 10 each leg
Start in a standing position with your legs together. Step one foot forward and sink down so that both knees are bent at a 90 degree angle (one up and one down). Make sure your front knee does not extend past your toes. Use that front leg to push yourself back up to standing with your feet together, then repeat with the other leg.

– Jump Squats x 20
Same structure as a regular squat, but instead of being stationary you jump up from being down in a squat. When you land back down use the momentum to sink low and spring back up again.

– Rear Lunges x 10 each leg
Start in a standing position with your legs together. Step one foot backwards and sink down so that both knees are bent at a 90 degree angle (one up and one down). Use the back leg to push yourself back to the original standing position with your feet together. Repeat with the other leg.

– Sumo squats x 20
Stand with legs wide apart and feet turned out. Sink down until you create 90 degree angles with your legs. Make sure to keep your back straight up so you are not leaning forward, and don’t let your knees go past your toes. Rise back up and then repeat.

– Curtsy Lunges x 10 each leg
Start in a standing position with feet together. Step your right leg backwards and to the left as you sink down into a rear lunge. This will result in your thighs crossing so that you are in a curtsy position, with your front leg remaining stationary with the knee bent and up in front of you. Push with your right foot to rise back up, bringing the leg back to meet the other. Repeat with your left leg crossing back down to the right.

– Plie Squats x 20
These are essentially the same as sumo squats (just a different term). Try doing these differently than before, such as incorporating a weight.

– Side Lunge x 10 each leg
Start in a standing position with feet together. Step one leg far out to the side and sink down into a lunge, with your body facing forward. The leg that stepped out will have the knee bent while your other leg remains stationary and straight. Push off the ground with your foot to bring your leg back to meet the other to stand again. Repeat on each side.

– Pulse Squats x 20
These are the same starting and ending position as sumo squats. All you are doing different in this move is to stay low the whole time and pulse quickly from a halfway sunk down position to fully sunk down, not completely rising up until the final rep.

I was extremely sore from this one, so I know it works all the areas you want it to! Start with just one round and see if you can work your way up to going through the circuit twice!

Note: For those of you with bad knees, this may not be the workout for you.

You can view my video for this routine over on my YouTube channel at Body Compass Discovery’s Lunge & Squat Routine.

Don’t forget to stretch your legs properly to avoid injury! You can follow along with my circuit at Body Compass Discovery’s Flexibility Stretch Routine.

Disclaimer: I am not a physical trainer, I am simply sharing workouts that I choose to do for myself. These exercises may not be suitable for everyone and should be attempted with caution. You are participating in these exercises at your own risk. By engaging in these activities you are the judge of your own fitness level and capabilities and assume any risks of personal injury.

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Disclosure: As an independent coach I have an affiliate relationship with Beachbody to promote and sell their products. I personally use them myself on a daily basis, and I stand by what I offer on my site. Always know that you can reach out to me with questions- I am happy to help you on your health journey!

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