For most beginners, I’d recommend doing squats before lunges. Squats let you train both legs together without the additional balance challenge of lunges, making them a practical starting exercise.
However, the best order depends on your training goal.
| Your goal | Do this first |
|---|---|
| General beginner leg training | Squats |
| Improve balance and single-leg strength | Lunges |
| Work toward pistol squats | Lunges, if you can perform them well |
| Build strength in whichever exercise is harder for you | Prioritize that exercise |
Why Exercise Order Matters
The exercise you perform first usually gets your freshest, most focused effort.
If you’re learning bodyweight squats, practise them before your legs become tired.
If you’re specifically trying to improve lunges, there’s nothing wrong with doing those first instead.
Neither exercise is automatically better. Squats train both legs together, while lunges challenge each leg more independently and require additional balance.
Simple Beginner Example
Try this order:
- Bodyweight Squats: 2–3 sets of 10–15 repetitions.
- Lunges: 2 sets of 6–10 repetitions per leg.
Rest as needed to maintain controlled technique.
If lunges are your priority, simply reverse the order.
The takeaway: Start with squats if you’re learning basic lower-body training. Start with lunges if improving single-leg strength and balance is your main goal.
You don’t need a complicated exercise order to make progress.
