Squat challenge: How to complete the 30 day squat challenge?

Need an easy way to shake up your workout routine? Or want to get back in shape in record time?

A 30-day squat challenge or squat challenge will work your lower body hard.

But we are not talking about a challenge that includes only one type of squat as we often hear about on social networks. This version includes 5 different variations to work the glutes, hamstrings, quads, calves, hips and core.

You'll start with 40 squats on day one, and work your way up to being able to do 200 reps after 30 days (40 of each variation).

Increasing reps will challenge you and increase your strength. It will also boost your muscular endurance and cardiovascular capacity. Follow the plan and adjust it as needed based on your schedule and ability.

Also, while doing this squat challenge, you can add upper body exercises if you have time.

Benefits of squats

bodyweight challenge squats

Squats are definitely the ideal exercise to get results quickly. It must be said that it is the most natural functional movement for the human body. Unknowingly, most people do a basic squat when they squat to pick something up or bend down to talk to their child. Except that they rarely keep their backs straight…

With the different types of squats presented below, you will see that a training program with variations of this exercise can achieve the following results:

  • Have firm and muscular thighs
  • Develop shapely and toned buttocks
  • Strengthen hip muscles
  • Toning the abdominal strap
  • Strengthen knees and tendons
  • Get better range of motion
  • Improve your cardiovascular health
  • Create a calorie deficit to lose weight (especially with the 30 day squat challenge)

In fact, it's the most all-around muscle building exercise for the body, especially if you use squat routines with variations that target multiple muscle groups.

And that's what I'm going to offer you in this article. Most of the challenges propose to do only the basic movement of squats. But this is not the right solution to get the most out of it.

That's why you're going to learn about 5 types of squats that target different muscles...

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Different squats for the 30 Day Squat Challenge

You will take on this special challenge for thighs, buttocks and hips with 5 bodyweight exercises. So you don't need any equipment for this sporting challenge.

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1. Classic squat

Stand with your feet shoulder-width apart, feet parallel. Extend your arms out in front of you for balance or bring them in front of your chest during the descent (as in the video). Bend your knees to bring your thighs parallel to the floor while keeping the weight in your heels.

Then come back up by fully straightening your legs while squeezing your glutes at the top of the movement.

It's a repetition.

Adjustable dumbbells 24kg

2. Squat with lateral leg lift

The position and movement are exactly the same as for the classic squat. Except once you have your legs straight, you swing the left outward as if you want to side kick with the straight leg. The gesture must start from the hip.

Then you do another squat and swing your right leg the same way. 

So you need 2 squats to do one repetition.

3. Narrow Squat

Stand upright with your feet together. Put your hands in front of your chest to help you balance, and bend your knees, lowering your hips until your thighs are parallel to the floor if you can.

Make sure to move your butt backwards during the lowering phase to feel the weight in your heels. This is what makes it possible to work the gluteal muscles (small, medium and large gluteus) at the same time as the thighs. You will have a little trouble feeling the balance at first, but it will come...

Then come back up, straightening your legs completely and squeezing your buttocks at the top of the movement to get the most out of the exercise.

There you go, you did a rehearsal.

4. Narrow squat with back kick

Stand upright with your feet touching as in the previous movement. Keep your hands in front of your chest and bend your knees until your thighs are parallel to the floor. Make sure to keep some weight in the heels.

Come back up by straightening your legs completely and lift the left leg behind you for a back kick. Bring the left foot back to the starting position beside the other.

Do another squat, then stand up straightening your legs. Kick back with the right leg and bring the right foot back to the starting position.

Each double squat counts as one repetition.

5. Sumo squats

Stand with your feet apart, toes pointing outward, like 10:10 like hand positions on the steering wheel of the car (if you have the permit).

Hold your hands comfortably in front of your chest to help you stay balanced, and bend your knees so your thighs are parallel to the floor. Make sure to keep the weight in the heels as usual.

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Then come back up by straightening your legs completely, squeezing your glutes at the top of the movement to get the most out of the exercise.

This counts as one repetition.

This video introduces you to classic squats and bodyweight sumo squats:

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How this program works

Do a 3-4 minute cardio warm-up such as running in place, jumping jacks, or jumping rope.

Then perform all 5 squat variations for the indicated number of repetitions per day. For squats 2 and 4, be sure to do the specified number of reps on both sides (so if the plan says 10 reps, do 10 reps per side for a total of 20 reps).

NOTE : Be scrupulous about every precise bodybuilding movement. It's not about doing anything. If an exercise is too hard for you or you don't do it well after fewer reps than required, that's okay. Move on to the next…

The 30 day squat challenge program

30 day squat challenge

Unlike other squat challenges, it includes 5 variations to sculpt your legs and muscles. gluteal muscles more efficiently. It will also help you beat boredom and prevent overtraining injuries.

This plan includes rest days, but that doesn't necessarily mean you have to stay on the couch all day 😉

You can (and should) still do other workouts to target core muscles and arms.

Here is your challenge with the number of squats per exercise in the middle and the total number for the day on the right:

DAYREPETITIONS (per exercise)TOTAL SQUATS
1840
2945
31050
41155
51260
61365
7REST
81470
91575
101680
111785
121890
131995
14REST
1520100
1621105
1722110
1823115
1924120
2025125
21REST
2226130
2328140
2430150
2532160
2634170
2736180
28REST
2938190
3040200
Squat challenge 30 days sportchezsoi.com

You can download it and print it on an A4 sheet by clicking on the button below:

Also do a food balance

If your primary goal is to create a calorie deficit to lose weight, squats may not be enough. Indeed, it is necessary to burn approximately 7000 Calories to lose 1 kilo of fat.

So while a 30-day squat challenge can help you achieve this goal and can be an added motivator, it probably won't be enough if you have a lot of pounds to lose.

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Voilà pourquoi vous devez associer vos efforts à un programme de perte de graisse comme “J’apprends à Manger pour Maigrir”. Il a déjà aidé environ 500 personnes à atteindre leurs objectifs sans s’affamer.

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30 Day Squat Challenge: Conclusion

Given the importance and benefits of squats for the body, this squat challenge is a good excuse to finally take charge of your health and your figure.

You will feel profound changes in your body on the 30th day. And this, even if you have not managed to progress to 200 squats per day. It's just a goal, but anything extra you do for your fitness will always do you good.

So ready or ready to take up the 30-day squat challenge?

Leave a comment below to share your experience or to ask your questions. THANK YOU !

FAQ: Your questions about the squat challenge

What if I can't do more squats every day?

If you stagnate at some point in the program, it doesn't matter. Continue several days with the same precise number of squats until you feel able to add one or two repetitions. Continue until the end of 30 days, then stop 2 or 3 days before picking up where you left off.

Is it good to do squats every day?

For a challenge, yes, but not for life. The goal later is to make the exercises more demanding with more difficult variations (walking lunges, single leg squat, Romanian squat, sissy squats, jump squat, etc.). You can also increase the load with dumbbells or resistance with the elastic bands.

Ultimately, the ideal is to work each muscle group intensely 2 to 3 times a week, or 5 times as part of cardio training sessions.

Do squats make you lose buttocks?

Yes and no ! It all depends on what we are talking about...

If you're talking about fat, creating a calorie deficit through exercise or diet always lowers body fat. However, you should keep in mind that body fat disappears last where it first appeared. In other words, if you took fat in the buttocks first, you will have to lose enough weight so that it also ends up disappearing on this part of the body.

On the other hand, squats can also increase the buttock volume by increasing the muscle volume of the glutes. So it all depends on what you want...

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