The 30 Day Squat Challenge is an exercise program I stumbled on recently. It’s a workout trend that seems to be catching on universally, especially among women who are using it to shape-up their backsides.
If you’ve followed this site, you probably already know that I’m a big fan of squats. If I was told to choose only one exercise to do for the next year without hesitation I would pick squatting. The number of benefits that come from doing squats is hard to beat.
What is the 30 Day Squat Challenge?
It’s a simple 30-day exercise plan, where you do a set number of squats each day with a rest day thrown in every 4th day. You start by completing 50 squats on Day 1, and slowly increase to a maximum of 250 by Day 30.
What are the Benefits of the Program?
Squats obviously help strengthen and tone your leg and butt muscles, but they can also:
- Improve abdominal and back strength
- Burn calories from all the muscles involved
- Promote general flexibility
Since this program involves body-weight squats only, the challenge can be done anywhere.
- The squats can be done in the comfort of your home. There’s no need for equipment of a gym membership.
- The progression is structured in a way to make it challenging, but manageable.
- This program can be a good place to begin for getting in the habit of working out regularly.
Completing the Program
Below is the schedule for completing the 30 day squat challenge.
How to Squat with Good Form
- Feet should be about shoulder width apart or slightly wider.
- Look straight ahead, back straight, and lower down by bending at the knees
- The movement should resemble sitting down in a chair
- Only lower yourself down as far as you feel comfortable
- Don’t let the heels lift off the ground
- Knees should travel over toes or slightly outside them. Avoid knee valgus or letting your knees bow in
- Arms can be held out straight in front during the movement to keep balanced
For more detail, see: Proper Form for Body Weight Squats
Want to add in some work for your mid section? Take a look at the plank challenge.
Is the Squat Challenge safe?
Squatting is one of the most natural human movements. That being said, it’s important to consult with your doctor before starting any new workout or exercise program.