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 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–even for someone who has been away from exercise for a while.
- This program is a great place to begin for anyone who wants to get into the habit of working out regularly.
Completing the Program
Follow along with the table below to complete the 30 day squat challenge. Print out or save the schedule below to stay on track. It’s okay to take short breaks if you’re having trouble completing all the repetitions for the day.
How to Squat with Good Form
- Your feet should be about shoulder width apart or slightly wider. An easy way to figure out where your feet should be is to stand in a relaxed stance and then take a small hop in front of you. Where your feet land should give you an idea of the proper positioning
- Look straight ahead and keep your back straight as you lower yourself down by bending your knees
- The movement should resemble sitting down in a chair
- Only lower yourself down as far as you feel comfortable
- Don’t let your heels lift off the ground
- Your knees should travel over toes or slightly outside them. Avoid knee valgus or letting your knees bow in
- Hold your arms out straight in front of you during the movement to keep yourself balanced
For more detail, see: Proper Form for Body Weight Squats
Is the Squat Challenge safe?
Squatting is one of the most natural human movements. That being said, it’s a good idea to talk to your doctor before attempting any new workout, especially if you haven’t exercised in a while or have a history of knee or hip problems.
Staying on Track
With any exercise program, the key to success is consistency. Mark your calendar with the daily number of squats for each day or leave the schedule someplace where you’ll see it everyday.
Most important, have fun!
Think about how great you’ll feel once you finish all 250 squats.