Hi there, fitness enthusiasts! Are you ready to take on a 30-day squat challenge? This challenge is a great way to tone your legs, strengthen your glutes, and improve your overall fitness. To help you along the way, we’ve provided a guide and video to get you started!
Day 1: The Basic Squat
Today is the day to get started on your 30-day squat challenge journey! Begin with the basic squat. Stand with your feet shoulder-width apart, push your hips back and bend your knees as if you were about to sit in a chair. Make sure your knees don’t extend past your toes, and keep your chest lifted. Push through your heels to return to start position. Do three sets of 15 reps.
Day 2: Sumo Squat
Today’s challenge is the sumo squat. Stand with your feet wider than shoulder-width apart, toes pointed out at a 45-degree angle. Push your hips back and lower yourself, bending your knees as if you’re about to sit in a chair. Keep your chest up and core tight. Push through your heels to return to start position. Do three sets of 15 reps.
Day 3: One-Legged Squat
Today’s challenge is the one-legged squat, also called the pistol squat. This is an advanced exercise, so don’t worry if you need to work up to it. Stand on one foot, and extend your other leg straight in front of you. Keep your hips level and push your hips back and lower yourself until your thighs are parallel to the ground. Push through your heel to return to start position. Do three sets of 10 reps on each leg.
Day 4: Jump Squat
Today’s challenge is the jump squat. Begin with the basic squat, and jump as high as you can at the top of your squat. Make sure you land softly to protect your joints. Do three sets of 15 reps.
Day 5: Goblet Squat
Today’s challenge is the goblet squat. Hold a weight close to your chest, and stand with your feet shoulder-width apart. Push your hips back and lower yourself, bending your knees as if you’re about to sit in a chair. Keep your chest up and core tight. Push through your heels to return to start position. Do three sets of 12 reps.
Day 6: Bulgarian Split Squat
Today’s challenge is the Bulgarian split squat. Begin in a lunge position with your back foot on an elevated surface. Lower yourself down until your front thigh is parallel to the ground, and your back knee is almost touching the floor. Push through your front heel and return to start position. Do three sets of 10 reps on each leg.
Day 7: Pistol Squat with Resistance Band
Today’s challenge is a modification of the one-legged squat or pistol squat. Use a resistance band wrapped around a stable object or anchor to help stabilize yourself as you lower down into the squat. Do three sets of 10 reps on each leg.
Day 8: Curtsy Squat
Today’s challenge is the curtsy squat. Stand with your feet shoulder-width apart, and step your right foot behind your left leg. Lower yourself down as if you were doing a lunge, and keep your chest up. Push through your left heel to return to start position. Do three sets of 15 reps on each side.
Day 9: Squat Hold
Today’s challenge is the squat hold. Begin with the basic squat, and hold yourself in the down position for 30 seconds. Make sure your knees don’t extend past your toes, and keep your chest lifted. Repeat three times.
Day 10: Wall Sit
Today’s challenge is the wall sit. Sit against a wall as if you were sitting in a chair, with your thighs parallel to the ground. Hold yourself in this position for 60 seconds. Repeat three times.
Day 11: Wide Stance Squat
Today’s challenge is the wide stance squat. Stand with your feet wider than shoulder-width apart, toes pointed out at a 45-degree angle. Push your hips back and lower yourself, bending your knees as if you’re about to sit in a chair. Keep your chest up and core tight. Push through your heels to return to start position. Do three sets of 15 reps.
Day 12: Squat Jump with Resistance Band
Today’s challenge is the squat jump with resistance band. Wrap a resistance band around your waist, and anchor it to a stable object. Begin with the basic squat, and jump as high as you can at the top of your squat. Make sure you land softly to protect your joints. Do three sets of 15 reps.
Day 13: Sissy Squat
Today’s challenge is the sissy squat. Begin with your feet shoulder-width apart, and push your hips back. Keep your core tight and lean back slightly, lowering yourself onto your heels. Keep your knees together and lower yourself until you feel a stretch in your quads. Push through your heels to return to start position. Do three sets of 15 reps.
Day 14: Plie Squat
Today’s challenge is the plie squat. Stand with your feet wider than shoulder-width apart, toes pointing out. Push your hips back and lower yourself, bending your knees as if you’re about to sit in a chair. Keep your chest up and core tight. Push through your heels to return to start position. Do three sets of 15 reps.
Day 15: Chair Squat
Today’s challenge is the chair squat. Find a sturdy chair or bench and stand with your feet shoulder-width apart. Push your hips back and lower yourself, bending your knees as if you’re about to sit in a chair. Keep your chest up and core tight. Tap your glutes on the chair and push through your heels to return to start position. Do three sets of 15 reps.
Day 16: Squat with Lateral Raise
Today’s challenge is the squat with lateral raise. Begin with the basic squat, holding a weight in each hand. As you rise up from the squat, lift your arms out to the side to shoulder level. Lower your arms and repeat the squat. Do three sets of 12 reps.
Day 17: Squat Kickback with Resistance Band
Today’s challenge is the squat kickback with resistance band. Wrap a resistance band around your ankles, and stand with your feet shoulder-width apart. Begin with the basic squat, and as you rise up, kick one leg back behind you. Return to start position and repeat on the other leg. Do three sets of 12 reps on each leg.
Day 18: Squat with Bicep Curl and Overhead Press
Today’s challenge is the squat with bicep curl and overhead press. Begin with the basic squat, holding a weight in each hand. As you rise up from the squat, curl the weights to your shoulders, and then press them overhead. Lower the weights and repeat the squat. Do three sets of 12 reps.
Day 19: Squat with Side Leg Raise and Tricep Extension
Today’s challenge is the squat with side leg raise and tricep extension. Begin with the basic squat, holding a weight in each hand. As you rise up from the squat, lift one leg out to the side, and extend your weight back behind your head for a tricep extension. Lower the weight and repeat the squat. Do three sets of 12 reps on each leg.
Day 20: Squat with Front Leg Raise and Hammer Curl
Today’s challenge is the squat with front leg raise and hammer curl. Begin with the basic squat, holding a weight in each hand. As you rise up from the squat, lift one leg straight out in front of you and curl the weight up to your shoulder for a hammer curl. Lower the weight and repeat the squat. Do three sets of 12 reps on each leg.
Day 21: Squat with Back Leg Raise and Fly
Today’s challenge is the squat with back leg raise and fly. Begin with the basic squat, holding a weight in each hand. As you rise up from the squat, lift one leg straight behind you and lift the weights out to the side for a fly. Lower the weights and repeat the squat. Do three sets of 12 reps on each leg.
Day 22: Squat with Overhead Tricep Extension and Leg Lifts
Today’s challenge is the squat with overhead tricep extension and leg lifts. Begin with the basic squat, holding a weight in each hand. As you rise up from the squat, extend the weights overhead for a tricep extension and lift one leg out to the side. Lower the weights and repeat the squat. Do three sets of 12 reps on each leg.
Day 23: Squat with Curl and Press and Leg Curls with Resistance Band
Today’s challenge is the squat with curl and press and leg curls with resistance band. Begin with the basic squat, holding a weight in each hand. As you rise up from the squat, curl the weights to your shoulders, and press them overhead. Lower the weights and lift one leg behind you for a leg curl with the resistance band. Lower the leg and repeat the squat. Do three sets of 12 reps on each leg.
Day 24: Squat with Front Leg Raises and Upright Row with Resistance Band
Today’s challenge is the squat with front leg raises and upright row with resistance band. Begin with the basic squat, holding a weight in each hand. As you rise up from the squat, lift one leg straight out in front of you, and lift both weights to your chest for an upright row with the resistance band. Lower the weights and repeat the squat. Do three sets of 12 reps on each leg.
Day 25: Squat with Side Leg Raises and Lateral Raises with Resistance Band
Today’s challenge is the squat with side leg raises and lateral raises with resistance band. Begin with the basic squat, holding a weight in each hand. As you rise up from the squat, lift one leg out to the side and lift the weights out to your side for a lateral raise with the resistance band. Lower the weights and repeat the squat. Do three sets of 12 reps on each leg.
Day 26: Good Morning Squat with Arnold Press and Wall Sits
Today’s challenge is the good morning squat with Arnold press and wall sits. Begin by standing with your feet shoulder-width apart and holding a weight in each hand. Lean forward, keeping your core tight and flat back, and then return to standing. Lift the weights to your shoulders, press them overhead, and then lower them back down. Hold a wall sit for 60 seconds. Repeat the exercise for 3 sets of 12 reps.
Day 27: Squat with Passunder and Fire Hydrants with Resistance Band
Today’s challenge is the squat with passunder and fire hydrants with resistance band. Begin with the basic squat, holding a weight in each hand. As you rise up from the squat, twist your torso to the right and pass the weight under your left leg. Lower the weight and lift your right leg to the side for a fire hydrant exercise with the resistance band. Repeat on the other side. Do three sets of 12 reps on each leg.
Day 28: Squat with Overhead Tricep Extension and Leg Curls with Resistance Band and Crunches
Today’s challenge is the squat with overhead tricep extension and leg curls with resistance band and crunches. Begin with the basic squat, holding a weight in each hand. As you rise up from the squat, extend the weights overhead for a tricep extension and lift one leg behind you for a leg curl with the resistance band. Lower the leg and weights, drop to the floor and do crunches. Repeat the exercise for 3 sets of 12 reps.
Day 29: Squat with Bicep Curl and Overhead Press and Leg Drops with Resistance Band
Today’s challenge is the squat with bicep curl and overhead press and leg drops with resistance band. Begin with the basic squat, holding a weight in each hand. As you rise up from the squat, curl the weights to your shoulders, and press them overhead. Lower
