30 Day Lunge Challenge For Butt and Thighs

Do you want to get sexy killer glutes and toned thighs at the same time? Then  you’re reading the right post.

Today we will be talking about this 30 day lunge challenge, and how it can help you to achieve just that.

Lunge is one of the best exercises to strengthen and shape your lower body, whether you’re a beginner or an advanced lunger, this 30 day workout calendar will benefit you in so many ways.

One of the best features of this workout plan is that it’s not boring. You won’t be stuck doing the simple standard lunges.

It’s made up of 3 types of lunge workouts that will help to target every part of your lower body, from thighs, glutes and calves.

There are several variations of lunges that can easily get you confused, but for this 30 day lunge challenge you will be just working with three of the most effective versions that produces maximum results.

There’s no need to do more than three versions in a 30 day challenge, as you don’t want to overwhelm yourself.

There are many other challenges that we’ve seen that gives you up to 10 different workouts to do and that causes a lot of people to get discouraged as they progress because it’s too much.

Let’s just keep it simple but effective!

3 Exercises For This 30 Day Lunge Challenge

1. Lunge to kicks

This super combo move has three range of motion’s which targets every part of your lower body. You will feel the tension in your butt, quads and calves at the same time.

How to do it

• Stand with both hands on your waist.
• Then you’re going to do the reverse lunge by pushing back your right foot until your thigh forms a 90 degree angle.
• Hold for one second then push your body up while raising your right feet to kick it front of you.
• Now you’ll slowly return back to the reverse lunge position with your knee bent at 90 degrees.
• Required amount of reps are specified on the calendar (It’s at the bottom of the post)

2. Lateral lunges

This powerful move targets your lower body and also your hips. It is for those of you who want to get those sexy curvy hips that are well toned. This workout is effective for that.

How to do it

• Stand in the starting position with your feet shoulder-width apart and hands on your hips.
• Now step out to the right and shift your body-weight over to the right leg. Your right leg should form a 90 degree angle to the ground.
• Hold that position for one second then slowly push your body up back into the starting position with your right foot.
• Do the same for the left leg.
• The required amount of reps are specified on the calendar.

3. Reverse lunges

After doing this workout you’re going to feel it! You were warned 🙂

This is one of our favorite moves because it increases the tension simultaneously on every single muscle in your lower body.

And that is how you get quick results. The more tension your muscles feel, is the more they will grow.

For those of you who want to get a bigger butt, you’ll love this.

How to do it

• Stand tall with your hands resting on your waist.
• Now you’re going to take a large and controlled step backward with your left foot.
• Make sure to lower your hips so that your right knee becomes parallel to the ground.
• Hold position for one second, then push your body up back into the starting position.
• Do the required amount of sets and reps listed on the calendar.

The benefit of doing a 30 day lunge challenge

They build serious glutes and thigh muscles

The big advantage of doing lunges is that they increase your muscle mass and strength. Not only that but they train all 3 major glute muscles which also increases your walk instability and overall balance.

This may not seem like a big deal but if these glute muscles aren’t strong enough you will have issues walking as you age.

When you do lunges it require a certain amount of balance, and to achieve that balance your lower back muscles and abdominals have to stay upright.

Therefore, you will also be working out your core at the same time.

They are super versatile

What we love about lunges is that there are several variations and it’s hard to get bored doing this workout.

Even though for this 30 day lunge challenge it will be only three versions, it’s still worth mentioning that there are several other versions that you can add to spice up your routine.

But it’s best to stick to the plan if you’re a beginner. If you’re advanced then you can add one or two more lunge variations but don’t go overboard.

For example, you can add dumbbells when doing the reverse lunges to add more tension to your muscles.

It doesn’t matter your fitness level, everyone can do lunges.

You just have to make sure you have proper form and balance.

You can do them anywhere

You don’t need a large space to perform lunges and that’s one of the reasons it’s so attractive.

So there’s no need to go to the gym to perform lunges, you can stay at home and do it in your room, outside or anywhere that is comfortable for you.

So if you’re busy working in the office you can just take a couple minutes in your break or lunch time and perform them right there.

You can even do them in front of your TV while watching your favorite show. The point is, there’s no excuse not to do lunges.

They’re simply awesome!

They increase your body symmetry

Another great benefit of doing lunges is that they can help you even out your muscular imbalances.

For example, if you have a weaker side or one leg that has more muscle then you can simply do more lunges on the weaker leg in order to balance out the deficit.

No one wants to have body imbalance, therefore, doing lunges is a great way to rectify this problem.

Important: If you suffer from a leg injury such as broken leg then lunges is a great way to heal your broken leg problem. But consult your doctor to make sure this is OK before you take on this challenge.

Give this 30 day lunge challenge a try

So if your goal is to have the sexiest butt and thighs, then you need to give this challenge a shot.

If you’re consistent and dedicated to the plan, even 1-2 weeks into the challenge you will start to notice changes in your lower body in terms of definition.

Then in week 3 you will notice your glutes starting to grow and your things and calves becoming super toned!

The 30 Lunge Workout Chart