30-Day Squat Challenge

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 this 30-day squat challenge, you will learn how to do squats correctly. You’ll also get to do squat variations to help target all the lower body muscles.

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6 squat 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.

Dumbbell squat - How to do dumbbell squats

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.