If you really want your butt to look great, you can join us in this interesting challenge. This test of your desire to have a beautiful butt lasts only 30 days. Think about it – you only need one month to get the butt you’ve always dreamed of.
That’s why in this article we propose our own 30-day squat challenge of various squats, after which you will rush to the store to buy a fantastic pair of jeans in which to strut your stuff.
Challenge will take you 30 days to tone your butt and strengthen your legs. Trust us when we say it’s worth it!
What are squats for?
Squats are a great way to tone your glutes and legs.
It is also one of the easiest exercises to do at home. It can be done with weights or with body weight. In one exercise, you can tone and tighten your legs, glutes and calves.
During the execution, the muscles of the pelvis and back also work, because it is very important to perform the movement with the stomach inwards.
This strengthens your abdominal and lower back muscles to maintain stability and a straight back. In addition, doing squats improves your cardiovascular system.
1. Basic Squat
The first squat we’re going to do in our 30-Day Squat Challenge is, of course, the basic squat. To do this, stand with your feet shoulder-width apart and your arms extended forward for balance. Next, bend your knees and lower your hips, bringing your thighs parallel to the floor if you can. Then stand up, keeping your legs fully straight and squeezing your glutes at the top of the motion to get the most out of this exercise.
2. Narrow squat
To do this squat, you should stand with your feet together and place your hands with your arms in front of your chest to help you keep your balance as you squat. Next, bend your knees and lower your hips so that your thighs are parallel to the floor, making sure that your weight is in your heels and not on the tips of your toes. Then stand up, keeping your legs fully straight and squeezing your butt.
3. Narrow squat with back kick
The third squat of our 30-Day Squat Challenge starts exactly the same as the previous one (feet together and hands to chest), except that as you come up from the squat, you must extend your leg backward and perform a back kick. Repeat with the other leg on the next squat.
4. Side Squat
To perform the side leg raise squat, stand with your feet together and your arms on either side of your body. Next, extend your right leg out to the right side until your legs are open. From this position, lower yourself by bending your left knee while keeping your right knee straight. Come back up and repeat the process with the opposite side.
5. Sumo Squat
To perform the Sumo Squat, stand with your legs wider than shoulder width apart. Then bring the palms of your hands together and bend your elbows to keep them close to your chest so that you can maintain your balance. Then, in this position, lower your hips until your thighs are parallel to the ground, and then come back up by squeezing your buttocks to get back into position.
Follow this 30-Day Squat Challenge Plan
Unlike other squat challenges, this one includes five different variations to not only sculpt your legs and get results faster and more efficiently. This plan includes rest days to avoid overworking your quads and glutes, but you can take advantage of that day to work other areas of your body to maximize results.
| DAY | EXERCISE | NUMBER OF SQUATS |
| 1 | 6 repetitions of each type | 30 |
| 2 | 10 repetitions of each type | 50 |
| 3 | 6 reps of each type, x2 sets | 60 |
| 4 | Break | 0 |
| 5 | 5 reps of each type, x3 sets | 75 |
| 6 | 10 repetitions of each type | 50 |
| 7 | 8 reps of each type, x2 sets | 80 |
| 8 | Break | 0 |
| 9 | 9 reps of each type, x2 sets | 90 |
| 10 | 6 reps of each type, x2 sets | 60 |
| 11 | 5 reps of each type, x4 sets | 100 |
| 12 | Break | 0 |
| 13 | 7 reps of each type, x3 sets | 105 |
| 14 | 6 reps of each type, x2 sets | 60 |
| 15 | 5 reps of each type, x5 sets | 125 |
| 16 | Break | 0 |
| 17 | 9 reps of each type, x3 sets | 135 |
| 18 | 5 reps of each type, x3 sets | 75 |
| 19 | 7 reps of each type, x4 sets | 140 |
| 20 | Break | 0 |
| 21 | 10 reps of each type, x3 sets | 150 |
| 22 | 8 reps of each type, x2 sets | 80 |
| 23 | 8 reps of each type, x4 sets | 160 |
| 24 | Break | 0 |
| 25 | 7 reps of each type, x5 sets | 175 |
| 26 | 6 reps of each type, x3 sets | 90 |
| 27 | 9 reps of each type, x4 sets | 180 |
| 28 | Break | 0 |
| 29 | 12 reps of each type, x3 sets | 180 |
| 30 | 10 reps of each type, x4 sets | 200 |
Glute Squats: Advantages
It costs nothing and allows you to train whenever and wherever you want, in the gym or at home while watching TV.
Stretch before and after the squats. And as with all the fitness programs we offer, make sure you’re in good health before you start!
The squat, when done correctly, has very few contraindications. However, if you have joint problems, it is best to consult a personal trainer.
Simple, affordable and effective, this method has already seduced hundreds of thousands of athletes… what are you waiting for?
If you are interested, also discover our 30-Day Plank Challenge
