How to do the 30 Day Squat Challenge

The thirty day squat challenge is designed to challenge your thighs, hips, buttocks, quadriceps and hamstrings. Following the plan (with minor adjustments according to your schedule and skill level) will allow you to safely increase the amount of squats you do until day 30, when you do an unthinkable 200 squats. Let’s get started!

Squat Variations

There are five different variations of squats you can do that works slightly different muscles. Using these variations will make your squat challenge more comprehensive and engaging, while minimizing overuse injuries.

Basic Squat

  • Standing, and your feet hip-width distance apart. Leave your hands out in front for balance.
  • Bending your knees and lowering your hips until your thighs are parallel to the floor. Try to keep the weight in your heels. You should look like you are sitting in a chair.
  • Rise back to the starting position, straightening your legs completely and squeezing your buttocks.

Basic Squat w/ Side Leg Lift

  • Standing and your feet hip-width distance apart and parallel. Keep your hands in front to help balance.
  • Bend the knees, lower your hips whilst bringing your thighs parallel to the floor. Try to keep the weight in your heels. You should look like you are sitting in a chair.
  • When you are rising back to start position, straighten your legs fully and raise your left leg out towards the side. Squeeze the outer glute.
  • Gently lower the left leg back to hip-width distance from the right and lower down into a squat again.
  • When you are rising to start position, straighten your legs completely and lift the right leg out to the side. Squeeze the outer glute.
  • Gently lower your right leg back to start position.

Narrow Squat

  • Stand with your feet touching, holding your hands and resting them on your chest.
  • Bend the knees and move your hips down to bring your thighs parallel to the floor. Keep your weight with your heels. You should look like you are sitting in a chair.
  • Rise back to starting position, straightening your legs completely and squeezing your buttocks.

Narrow Squat w/ Back Kick

  • Stand with feet touching, holding your hands and resting them on your chest.
  • Bend the knees and move your hips down to bring your thighs parallel to the floor. Keep your weight with your heels.
  • When you are rising back to the start position, straighten your legs fully and raise your left leg behind you in a back kick. Lower your left foot back to the floor in the start position.
  • Do another squat, but when you do the back kick, switch legs.

Sumo Squat

  • Standing and your feet wide (more than hip-width distance), toes pointing out and holding your hands in front of your chest.
  • Bend your knees and lower your hips deeply until your thighs are parallel to the floor. Keep your weight back in your heels.
  • Rise back to starting position, straightening your legs completely and squeezing your buttocks at the top.

The Challenge

On rest days, there are no squats planned, but you should do other workouts to target your other muscles.

DAY OF THE MONTH REPS AND SETS TOTAL SQUATS
Day 1 6 reps, 5 sets 30
Day 2 10 reps, 5 sets 50
Day 3 6 reps, 10 sets 60
Day 4 Rest 0
Day 5 5 reps, 15 sets 75
Day 6 10 reps, 5 sets 50
Day 7 8 reps, 10 sets 80
Day 8 Rest 0
Day 9 9 reps, 10 sets 90
Day 10 6 reps, 10 sets 60
Day 11 5 reps, 20 sets 100
Day 12 Rest 0
Day 13 7 reps, 15 sets 105
Day 14 6 reps, 10 sets 60
Day 15 5 reps, 25 sets 125
Day 16 Rest 0
Day 17 9 reps, 15 sets 135
Day 18 5 reps, 15 sets 75
Day 19 7 reps, 20 sets 140
Day 20 Rest 0
Day 21 10 reps, 3 sets 150
Day 22 8 reps, 2 sets 80
Day 23 8 reps, 4 sets 160
Day 24 Rest 0
Day 25 7 reps, 25 sets 175
Day 26 6 reps, 15 sets 90
Day 27 9 reps, 20 sets 180
Day 28 Rest 0
Day 29 12 reps, 15 sets 180
Day 30 10 reps, 20 sets 200

Congratulations! You did it!!! Now onto the next challenge…

Reply