Squat and lunge exercises load knee bend under control: bodyweight squats, split squats, step patterns, and their jumping variations. They are the foundation of lower-body strength and carry straight over to stairs, hills, and standing up without thinking about it. Most people can start with a bodyweight squat and progress for months before adding load.
Below are 18 squat and lunge exercises, 4 of them beginner-friendly, ordered from easiest to most advanced. Each one comes with a full form guide.
From Domenic: You earn the dumbbells here. I want a clean, full-depth bodyweight squat first, every rep, and then we load it.
Related Exercise Hubs
All Squat and Lunge Exercises (18)
Frequently Asked Questions
What are the best squat and lunge exercises for beginners?
Goblet Squat, Side Lunge Lean, and Squat are the most beginner-friendly choices here. Start with whichever one you can perform with clean form for every rep, then build from there.
How many sets and reps should I do for squat and lunge exercises?
A practical default is 2 to 4 sets of 8 to 15 reps, 2 sessions per week, with at least 48 hours before training the same muscles again. That is broadly in line with ACSM resistance-training guidance for general fitness. Start at the easier end of that range and add sets or reps before adding new exercises; each exercise's guide gives specific targets.
How do squat and lunge exercises fit into a workout?
Training by movement pattern keeps a workout balanced. For example, you might pair Goblet Squat and Side Lunge Lean in one session, then choose a contrasting pattern next time so the body is trained evenly across the week instead of repeating one movement.
How do I make these squat and lunge exercises harder over time?
Once your form is repeatable, progress toward harder options such as Bulgarian Split Squat and Curtsy Lunge. Each exercise's guide lists its regressions and progressions in order, so there is always a clear next step.