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.

30 day squat challenge

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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.

Basic squat - How to do a basic squat

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.

Goblet squat – How to do a goblet squat

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.

Plie squats - How to do plie squats

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.

Jump squats - How to do jump squats

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.

Split squats – How to do split squats

30 Day Squat Challenge

beginner 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

squat 30 day challenge

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

effective 30 day squat challenge

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