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251K Lincoln Road

Waitakere 0610

22B Cavendish Drive

Manukau 2104

4 Aranui Road

Auckland 1060

1 Wagener Place

Auckland 1025

Squats and Lunges for Butt and Legs

Squats and lunges are staple workouts for the butt and legs. Even without using weights and gym equipment, you can do so much with just these exercises. 

​But these exercises are not only for your butt and legs. They strengthen pretty much every lower body muscle, including the thighs, glutes, core, calves, and hamstrings, even abs. These exercises help increase joint movement, burn excess fat, and improve overall fitness as well.






Aim for 3 sets of each type of squats and lunges.


  • Narrow Squat + Squat Pulse x 15 reps




  • Jump Lunge x 15 reps



  • Squat Jump Twist x 15 reps




  • Side-kick Squat x 15 reps