5 Squat & Lunge Variations That Seriously Tone Your Backside

Squats and lunges are some of the best bodyweight exercises. They both target and tone your entire lower body and are staples in leg and butt toning. But, your body can get used to them if you do them a lot—so mixing it up with some variations is a great idea!

Squats and lunges are tough, they make you sore, and repetitive exercise can sometimes get boring. Lucky for you, we’ve got a solution…to the boring part! Finding squat and lunge variations to switch up your routine is key to making progress if you’re easily bored by exercise, or simply want to add a little variety to your workout!

These 5 variations require no equipment and will activate muscle groups that traditional lunge and squats may not. Incorporate these moves into your workout to tone your legs and feel stronger than ever!

Want yours to be the talk of the town? This five-minute workout features squats and lunges that target all areas of your butt to give you a lifted look that would be the envy of any celeb.

Basic Squat

A basic squat is the cornerstone of strong gluteus maximus muscles (aka a toned backside). When you squat, pretend you are sitting in a chair, and remember to keep your weight in your heels.

How to:

Place your feet shoulder width apart or slightly wider. Hold your hands at chest level for balance.
Bend at your knees and hips, sticking out your butt like you’re sitting into an imaginary chair.
Keep your chest lifted and your spine in neutral. Do not let your lower back round as you squat.
Lower down so your thighs are as parallel to the floor as possible, keeping your knees over your ankles.
Keep your core engaged as you press your heels into the floor to return to standing.
This completes one rep. Repeat for one minute.

Walking Lunge

All types of lunges are great for working your backside. This exercise also tones your thighs. Remember to keep your weight in your heel as you come down into a lunge, and lift your toes up as you’re stepping back up from a lunge in order to make the move more effective. For a full-body move, hold dumbbells or a medicine ball.

How to:

Stand upright, feet together.
Take a controlled step forward with your right leg, curling the dumbbells to your shoulders and keeping your elbows close to the body.
Lower hips toward the floor and bend both knees (almost at 90-degree angles). The back knee should come close but never touch the ground.
Your front knee should be directly over the ankle, and the back knee should be pointing down toward the floor.
Push off with your left foot and bring it forward to starting position, lowering the dumbbells to your side. This completes one rep.
Next step forward and repeat with the left leg as your front leg.
Repeat for one minute.

Alternating Side Lunge

Moving laterally works the glute muscles on the side of your pelvis (known as the gluteus medius); targeting smaller glute muscles helps further sculpt your backside.

How to:

Start with your feet directly under your hips.
Step your right foot wide to the side, coming into a lunge with your left fingers touching your right foot.
Your right knee shouldn’t go beyond your right toes.
Keep your chest lifted and your weight in your heels.
Push into your right foot to return to standing, then lunge sideways to the left to complete one rep.
Repeat for one minute.

Sumo Squat

Widening your legs as you do in the sumo squat (aka plié squat) helps you work your glutes even more. Raise the bar by adding arm-sculpting bicep curls.

How to:

Stand with your feet wide, toes pointing out.
Hold your hands comfortably in front of your chest, and bend your knees, lowering your hips deeply so your thighs are parallel with the floor.
Make sure to keep your weight back in your heels.
Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
This counts as one rep. Repeat for one minute.

Goblet Squat

End with a deep squat, which will target your thighs and hips. Once you master this deep squat, try holding a dumbbell or kettlebell for an added challenge.

How to:

Start standing with your feet wider than shoulder width.
With your back slightly arched, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
With your weight focused on your heels, push yourself up to the starting position.
Repeat for one minute.