30-Day Squat Challenge to Tone Your Legs and Butt
The success of any workout depends on how correctly you do each exercise. Squats are one of the exercises where proper form matters every time, especially if your goal is a perfectly round booty and sculpted legs in minimum time.
In this 30-day squat challenge, you will learn how to do squats correctly. You’ll also get to do squat variations to help target big and small muscles.
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6 squats variations for the 30 day squat challenge
Basic squat – How to do a basic squat
Stand with your feet shoulder-width apart and your back straight.
Slowly lower your body as if you are about to sit in a chair and sink your bum back until your thighs are parallel to the floor.
Pause and push yourself up to the starting position while maintaining a straight back.
Goblet squat – How to do a goblet squat
Holding a dumbbell or kettlebell to your chest, stand straight with feet slightly shoulder width apart, and toes slightly pointed out.
Keeping your back flat and your chest up, bend your knees as you lower your bum, ensuring your hips go below your knees.
Keep the weight in your heels and push yourself back up to the starting position.
Plie squats – How to do plie squats
Stand straight with your feet wider than your shoulder width and your toes and knees pointed out at a 45-degree angle.
Keep the weight in your heels and lower your body as you would if you were doing a normal squat.
Make sure that your core remains engaged as you go down. Squeeze your inner thighs as you come up to the starting position.
Jump squats – How to do jump squats
Start in a squat position; feet hip-width apart, thighs parallel to the floor, glutes and core engaged, and hands placed in front of you.
Push through the heels to jump off the floor fluidly while swinging your arms backward for momentum.
Land softly in the starting position.
Dumbbell squat – How to do dumbbell squats
Stand straight, with feet shoulder-width apart, and dumbbells resting at your sides or on your shoulders.
Contract your abs and slowly lower your hips as if you were about to sit in a chair. You should hinge at the hips, not the knees, and maintain a neutral back.
Lower yourself until your quads are parallel to the floor. For a deep squat, your quads can go beyond parallel.
Maintain the same pace to push yourself up using the glutes.
Split squats – How to do split squats
Stand with your feet shoulder-width apart with a bench or slightly elevated platform behind you.
Make sure not to stand too close or too far from the bench, and place one foot on the elevated platform without locking the front knee.
Slowly lower yourself to a comfortable level, making sure your back is straight.
Push through the heel and return to the starting position. You can hold on to a wall or chair for support and balance.
30 Day Squat Challenge
Day 1
10 basic squats
10 squat pulses
10 goblet squat
Day 2
10 jump squats
10 plie squats
10 basic squats
Day 3
Rest
Day 4
12 basic squat
12 squat pulse
12 goblet squat
Day 5
12 jump squats
12 plie squats
12 basic squats
Day 6
Rest
Day 7
Rest
Day 8
15 split squats
15 basic squats
15 squat pulses
15 goblet squats
Day 9
15 dumbbell squats
15 jump squats
15 plie squats
15 basic squats
Day 10
Rest
Day 11
18 split squats
18 basic squats
18 squat pulses
18 goblet squats
Day 12
18 dumbbell squats
18 jump squats
18 plie squats
18 basic squats
Day 13
Rest
Day 14
Rest
Day 15
20 split squats
20 basic squats
20 squat pulses
20 goblet squats
Day 16
20 dumbbell squats
20 jump squats
20 plie squats
20 basic squats
Day 17
Rest
Day 18
22 split squats
22 basic squats
22 squat pulses
22 goblet squats
Day 19
22 dumbbell squats
22 jump squats
22 plie squats
22 basic squats
Day 20
25 split squats
25 basic squats
25 squat pulses
25 goblet squats
Day 21
25 dumbbell squats
25 jump squats
25 plie squats
25 basic squats
Day 22
Rest
Day 23
Rest
Day 24
30 split squats
30 basic squats
30 squat pulses
30 goblet squats
Day 25
Rest
Day 26
30 dumbbell squats
30 jump squats
30 plie squats
30 basic squats
Day 27
35 split squats
35 basic squats
35 squat pulses
35 goblet squats
Day 28
Rest
Day 29
35 dumbbell squats
35 jump squats
35 plie squats
35 basic squats
Day 30
40 split squats
40 basic squats
40 squat pulses
40 goblet squats
