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There’s a good reason why your trainers seem to love the squat—and its myriad variations—so much: The exercise really is a potent one for working your glutes, thighs, and even your core.
With that in mind, Shape magazine, in partnership with trainer Alex Silver-Fagan, set up a challenge for those who want to boost the results of this movement even more: the 30-day squat challenge!
If you got excited, pay attention to the step by step: every day, dedicate a few minutes of your schedule to performing the proposed exercise — but keep your usual training routine, if possible. On the last day, try to do all the movements in one session! And, of course, ask your instructor for help.
30 DAY SQUAT CHALLENGE
DAY 1: TRADITIONAL SQUATS
– (Ketut Subiyanto/Pexels)
A: Stand with feet shoulder-width apart and hands clasped in front of chest, elbows slightly bent.
B: Engage your abs, push your hips back and bend your knees, lowering your body into a squat. Pause at the bottom and then return to the starting position.
15 repetitions.
DAY 2: SQUAT WITH BACK KICK
A: Stand with feet shoulder-width apart. Then, bend your hips into a squat, keeping your weight in your heels, and clench your fists in front of your chest.
B: Return to starting position and lift left leg back, keeping hips straight. Do the squat again, but lift the other leg this time.
20 repetitions for each side.
DAY 3: TRADITIONAL SQUATS + BACKKICK SQUATS
Combine the basic squat from day 1 and the butt kick squat from day 2.
15 reps of squat squats and 20 reps of squat kicks to each side
DAY 4: TRADITIONAL SQUATS + BACKKICK SQUATS
Combine the basic squat from day 1 and the butt kick squat from day 2.
20 repetitions of the traditional squat and 20 repetitions of the squat with kick to each side.
Give your lower limbs a rest today. If you like, perform some stretching exercises for your legs.
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DAY 6: SUMO SQUATS
A: Stand with feet wider than shoulder-width apart and toes turned slightly outward. Place your hands on your hips.
B: Bend your hips back and squat down, keeping your chest up and your knees out. Then return to the starting position.
15 repetitions.
DAY 7: SUMO SQUAT WITH REACH
A: Stand with feet wider than hip-width apart, knees and toes turned slightly outward. Lower yourself into a deep squat, bringing your hips back and touching the floor with your hands. Keep your spine naturally straight, chest lifted, and eyes focused straight ahead.
B: Return to a standing position, then extend your arms straight above your head, keeping them close to your ears as you rise up onto your toes. Return to starting position.
20 repetitions.
DAY 8: SUMO SQUATS + SUMO SQUATS WITH REACH
Combine the sumo squat from day 6 and the sumo squat squat from day 7.
15 reps of the sumo squat and 15 reps of the reach sumo squat.
DAY 9: SUMO SQUATS + SUMO SQUATS WITH REACH
Combine the sumo squat from day 6 and the sumo squat squat from day 7.
20 reps of the sumo squat and 20 reps of the reach sumo squat.
Give your lower limbs a rest today. If you like, perform some stretching exercises for your legs.
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DAY 11: OBLIQUE SQUATS
– (ANTONI SHKRABA/Pexels)
A: Place your hands on your head, with your elbows pointing out. Stand with your feet shoulder-width apart and come down into a squat position.
B: Return to a standing position and lift your left leg higher than hip level while bending your torso to the side so that your left elbow touches your left knee. Return to the starting position and repeat on the other side.
15 repetitions for each side.
DAY 12: SQUAT WITH JUMPS
– (Gustavo Fring/Pexels)
A: Stand with your feet shoulder-width apart, hands clasped in front of your chest, and lower into a squat position.
B: Explosively push off the ground, jumping as high as possible. Make sure you land on your heels and not your toes. Upon landing, immediately crouch again.
20 repetitions.
DAY 13: OBLIQUE SQUATS + JUMP SQUATS
Combine the oblique squats from day 11 and the jump squats from day 12.
15 reps of the oblique squat and 15 reps of the jump squat.
DAY 14: OBLIQUE SQUATS + JUMP SQUATS
Combine the oblique squats from day 11 and the jump squats from day 12.
20 reps of the oblique squat and 20 reps of the jump squat.
You’re halfway through the 30-day squat challenge! Give it time.
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DAY 16: NARROW SQUATS
– (Ivan Samkov/Pexels)
A: Stand with your hands crossed in front of your chest and feet together.
B: Lower yourself into a squat until your thighs are parallel to the floor. Hold and then return to the starting position.
15 repetitions.
DAY 17: PISTOL SQUATS
– (Pavigym Prama | Unsplash/Playback)
A: Stand with your feet shoulder-width apart. Place the heel of your left foot on the floor slightly in front of you, with your toes pointed upward.
B: Raise your left leg in front of your body as you bend your hips back and squat with one leg off the ground. If necessary, extend your arms in front of you to help with balance. Lower as far as you can, keeping your front leg lifted. Return to starting position.
10 repetitions on each side.
DAY 18: NARROW SQUATS + PISTOL SQUATS
Combine the narrow squat from Day 16 and the pistol squat from Day 17.
15 reps of the narrow squat and 15 reps of the pistol squat on each side.
DAY 19: NARROW SQUATS + PISTOL SQUATS
Combine the narrow squat from Day 16 and the pistol squat from Day 17.
15 reps of the narrow squat and 20 reps of the pistol squat on each side.
Give your lower limbs a rest today. If you like, perform some stretching exercises for your legs.
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DAY 21: SQUAT WITH CROSS LUNG
– (Gustavo Fring/Pexels)
A: Stand with your feet hip-width apart, elbows bent, and hands clasped in front of your chest. Lower into a squat, with thighs parallel to the floor. Return.
B: Step your right foot back and to the left and squat down again. Return to starting position.
10 repetitions on each side.
DAY 22: SPLIT SINK
– (MART PRODUCTION/Pexels)
A: Standing, place one foot in front of the other (both approximately three feet apart). Stand on the tip of your back foot.
B: Bend your knees and squat down until your front thigh is parallel to the floor. Push through the heel of the front leg and lift your hips and knees up to return to the starting position.
15 repetitions on each side.
DAY 23: SQUAT WITH CROSS LUNK + SPLIT LUNK
Combine the cross lunge squat from day 21 and the split lunge from day 22.
10 repetitions on each side of each exercise.
DAY 24: SQUAT WITH CROSS LUNK + SPLIT LUNK
Combine the cross lunge squat from day 21 and the split lunge from day 22.
15 repetitions for each side of each exercise.
Give your lower limbs a rest today. If you like, perform some stretching exercises for your legs.
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DAY 26: ISOMETRIC SQUATS
– (MART PRODUCTION/Pexels)
A: Stand with your feet hip-width apart and your arms by your sides. Squat down, bringing your hands together in front of your chest and your elbows bent at your sides.
B: Staying in the squat, extend your left leg out to the side and touch your toes to the floor. Return to starting position.
10 repetitions for each side.
DAY 27: SQUAT WITH JUMPS
– (Gustavo Fring/Pexels)
A: Stand with feet wider than shoulder-width apart and toes turned slightly outward. Bring your hands together in front of your chest.
B: Explosively push off your feet, bringing them together as you leap into the air, arms extended toward the floor. Land back in the squat position.
30 repetitions.
DAY 28: ISOMETRIC SQUATS + JUMP SQUATS
Combine the isometric squat from day 26 and the jump squat from day 27.
15 reps of the isometric squat on each side and 20 reps of the jump squat.
DAY 29: ISOMETRIC SQUATS + JUMP SQUATS
Combine the isometric squat from day 26 and the jump squat from day 27.
20 reps of the isometric squat on each side and 30 reps of the jump squat.
– (Kampus Production/Pexels)
Now it’s time to test your evolution in squats! Try to perform 2 sets of 5 repetitions of each exercise. If you manage to complete all the training, post it on social media and tag @!
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