Build Strength with the 30-Day Squat Challenge
We've still got a month left of summer to go, which means more fresh air, sunshine, and fitness challenges. The latest? The famous 30-day squat challenge. A squat challenge is a great way to incorporate this staple move into your workout routine, enhance your form, and of course, grow your glutes.
But first, let's rewind and get into the actual benefits of squatting and how to properly perform this move.
Jump to:
- The Benefits of Squats: Build Lower-Body Strength
- How to Squat
- The 30-Day Squat Challenge
- Squat Variations & Form
- FAQs
- The Goblet Squat Challenge
The Benefits of Squats: Build Lower-Body Strength
Squats are more than just a popular fitness challenge; they’re a fundamental movement with benefits that go well beyond aesthetics.
From building strength to supporting mobility, squatting is one of the most functional exercises you can include in your workout. Whether you're a seasoned lifter or a newcomer, you can benefit from incorporating squats into your routine.
The squat is a compound exercise, meaning it works multiple muscle groups. The three major ones are the quads, glutes, and hamstrings. Squats can also work your calves, adductors (inner thighs), hip flexors, and core. Because squatting works multiple large muscle groups, you burn more calories performing this exercise. Additionally, squatting improves balance and coordination, helping reduce your risk of injury day to day.
The squat is a staple move for building lower-body strength, but squats also build functional strength by powering daily movements like going up the stairs or lifting a heavy box.
With so many benefits and uses, you really can't go wrong with incorporating some squats into your regimen.
How to Squat
Just like with any move, it's key to maintain proper form when performing a squat, especially if you're doing many sets in a row like in a squat challenge. Here's how to perform a basic squat:
Stand with your feet shoulder-width apart, with toes slightly turned outward. Tighten up your core to stabilize yourself, start to shift your weight back into your heels while pushing your hips behind you as you squat down. - Continue to lower yourself until your thighs are almost parallel to the floor. Your feet should remain flat on the ground and your knees should remain over your toes.
- Keep your spine neutral, chest out, and push through the heel to return to the start position. Keep the core tight throughout for better technique.
The 30-Day Squat Challenge
There are many different options for a 30-day squat challenge. For this one, we'll be gradually increasing the number of squats per day, while also incorporating different variations.
To complete this fitness challenge, simply do the required number of reps each day. If you can do all your squats for the day in one sitting, then more power to you. But if not, it's totally fine to break up your squats. Aim for sets of ten reps minimum and take a short rest period in between.
Squat your way through 30 days of variations, progress, and achievement. It won’t be easy, but think about how good you'll feel once you've made it to the finish line.
Plus, once you've done enough squats, incorporating them into your daily workouts will be second nature.
Day |
Exercises |
| Day 1 | 50 squats |
| Day 2 | 60 squats |
| Day 3 | 70 squats |
| Day 4 | Rest |
| Day 5 | 70 squats, 5 pulse squats |
| Day 6 | 80 squats, 5 hold squats |
| Day 7 | 85 squats, 5 squat jumps |
| Day 8 | Rest |
| Day 9 | 100 squats, 5 power squats |
| Day 10 | 85 squats, 5 squat jumps, 5 pulse squats |
| Day 11 | 90 squats, 5 power squats, 5 hold squats |
| Day 12 | Rest |
| Day 13 | 120 squats, 5 power squats, 5 pulse squats, 5 hold squats |
| Day 14 | 100 squats, 10 squat jumps, 5 hold squats |
| Day 15 | 110 squats, 5 squat jumps, 5 power squats, 5 pulse squats, 5 hold squats |
| Day 16 | Rest |
| Day 17 | 130 squats, 10 squat jumps, 10 power squats |
| Day 18 | 120 squats, 10 pulse squats, 10 power squats, 5 hold squats |
| Day 19 | 130 squats, 10 hold squats, 10 squat jumps |
| Day 20 | Rest |
| Day 21 | 150 squats, 10 squat jumps, 10 power squats |
| Day 22 | 150 squats, 10 pulse squats, 10 hold squats |
| Day 23 | 190 squats |
| Day 24 | Rest |
| Day 25 | 160 squats, 10 squat jumps, 10 power squats, 10 pulse squats, 10 hold squats |
| Day 26 | 225 squats |
| Day 27 | 200 squats, 10 squat jumps, 20 power squats |
| Day 28 | Rest |
| Day 29 | 200 squats (5 squat jumps, 5 power squats, 5 pulse squats, 5 hold squats. Rest for 1 minute and repeat x 3) |
| Day 30 | 200 squats (10 squat jumps, 10 power squats, 5 pulse squats, 5 hold squats. Rest for 1 minute and repeat x 3) |
Squat Variations & Form
Unsure about the technique? Take a look below for a full breakdown of each variation listed.
1. Basic Squat
Stand with your feet shoulder-width apart, with toes slightly turned outward. Tighten up your core to stabilize yourself, start to shift your weight back into your heels while pushing your hips behind you as you squat down. Continue to lower yourself until your thighs are almost parallel to the floor. Your feet should remain flat on the ground and your knees should remain over your toes. Keep your spine neutral, chest out, and push through the heel to return to the start position. Keep the core tight.
2. Pulse Squat
Once in position based on the basic squat, drop into the deep squat position. Instead of returning to standing, hold a low squat and pulse, holding the correct form. Your pulse should rise and lower just a couple of inches to really feel the burn. When complete, return to standing and rest.
3. Squat Jump
Stand with your feet shoulder-width apart, in a position that you would perform a normal jump. Tense the core and drop into the deep squat position. Weight on your heels. Power through the heel into a jump. Once you land, follow through back into the deep squat position. Repeat for the required number of reps, then rest.
4. Power Squat
- Stand with your feet slightly beyond shoulder-width apart, toes forward, hands next to your sides.
- Simultaneously, push your hips back and swing your arms backwards, lowering your body until your thighs are almost parallel to the floor.
Pause, then quickly push yourself back to the starting position, swinging your arms above your head and ending the movement on your toes.
5. Hold Squat
Stand with feet shoulder-width apart, with toes slightly turned outward. Tighten up your core to stabilize yourself, start to shift your weight back into your heels while pushing your hips behind you as you squat down. Continue to lower yourself until your thighs are almost parallel to the floor. Once at the bottom, hold for a count of 2 before pushing through the heel back to the start position. Repeat for the required number of reps.
FAQs
Is a 30-day squat challenge effective?
Yes, this squat challenge is effective as long as you stay consistent. If you simply complete the challenge and then stop squatting entirely, you'll likely lose the muscle you gained. However, if you continue incorporating squats into your routine, you can maintain your progress and see lasting results.
What will happen if I do 100 squats every day for 30 days?
Luckily, Myprotein ambassador and YouTuber Stan Browney already tried this out, so you don't have to:
They Did 100 Squats Every Day for 30 Days, Here’s What Happened
If you think one leg day is bad enough, imagine doing 30 in a row...
What are the rules for the 30-day squat challenge?
The rules for the squat challenge are simple, just complete the required number of reps each day for 30 days.
The Goblet Squat Challenge
Want a partner squat challenge? We've got one more for you.
The Goblet Squat Challenge is the latest fitness challenge on social media, where you and a partner perform goblet squats. Here's how it works. This challenge involves squatting with a weight, so begin by grabbing a suitable dumbbell. Begin with five reps, and once you complete them, you hold your squat to allow your partner to perform their reps.
The challenge involves holding your squat while your partner is actively squatting, and vice versa. You begin with 5 reps and count down as follows: 5 reps, hold, 4 reps, hold, 3 reps, hold, 2 reps, hold, and one rep.
The Goblet Squat Challenge is a fun way to practice your squats and improve muscular endurance. Get a partner and try it out for yourself.
See how to perfect your goblet squat form here:
How to do the Goblet Squat | Technique, Form and Common Mistakes
Activate your glutes and quads with this squat variation.
Take Home Message
Read these next:
How To Squat Correctly | Your Guide To Barbell Squats
Master this essential exercise.
Grow Your Glutes & Legs With These 5 Squat Variations | Myprotein Masterclass
Master leg-day with the help of our pros.
Don’t Queue For The Squat Rack | 3 Barbell Squat Alternatives
Don't skip leg day because you can't get a squat rack — try these alternatives instead.
