Вы находитесь на странице: 1из 30

SEARCH

/ Workouts
The 30-Day Squat Challenge That
Will Totally Transform Your Butt
Fitness

We've put together the ultimate 30-day squat challenge, featuring 12 squats
that tighten and tone. Master a different squat or increase your reps each day,
and we'll have you covered where your teeny bikini doesn't.
By Lauren Mazzo | Sep 01, 2016
Topics:
30-day challenge, butt exercises, butt workouts, how to do squats, squat form, As Seen on Social

There's a reason everyone is still so crazy about squats:They're an all-in-one blastfor


your glutes, thighs, and core, meaning you're burning cals and building muscles in one
epic move. But there's no reason to stick tobasic squats for the rest of your life. We
tapped Alex Silver-Fagan, anACE-certied Nike trainer based in New York City, to round
up all the bestvariations and demo them (in GIFs!)for Fitness magazine. Now,
thechallenge comes to Shape (because you can never do too many squats).
Each day, dedicate a few minutes to the move(s)on the calendarbut keep up with
yourusual workout routine. On the last day, do the total-booty boot camp for your
workoutand feel the lower-body burn. Step 1: Master proper squat form. Step 2: Commit
to dropping it low for just a few minutes each day. Step 3: Admire your hard-earned
booty.#Lookbackatit.

30-DAY SQUAT CHALLENGE

30-DAY SQUAT CHALLENGE


Jump to day

DAY

VIEW ALL

Basic Squat
A. Start in a standing position, feet shoulder-width apart and hands clasped in front of
chest, elbows slightly bent.
B. Brace your abs, push your hips back and bend your knees, lowering the body into a
squat. Pause at the bottom, then push back up to the starting position. Do 15 reps.

NAILED IT! SHARE NOW

DAY

2
VIEW ALL

Glute Kickback
A. Stand with your legs shoulder-width apart. Sit back into a squat, keeping your weight
in your heels, and clasp your sts together in front of your chest.
B. Lift your left leg straight behind you, keeping your hips square. Return to the squat
position and repeat on the other side. That's one rep.Do 20 reps.

NAILED IT! SHARE NOW

DAY

VIEW ALL

Basic Squat + Kickback Squat


Combine the Basic Squat from Day 1 and the Kickback Squat from Day 2.
A. Do 15 reps of the Basic Squat.
B. Do 15 reps of the Kickback Squat.

NAILED IT! SHARE NOW

DAY

VIEW ALL

Basic Squat + Kickback Squat


Combine the Basic Squat from Day 1 and the Kickback Squat from Day 2.
A. Do 20 repsof the Basic Squat.
B. Do 20 repsof the Kickback Squat.

NAILED IT! SHARE NOW

DAY

VIEW ALL

Rest Day
Give your lower body a rest today. Dying to squat some more? Wait until tomorrow
here's why rest days are important and how to optimizethemfor recovery.
NAILED IT! SHARE NOW

DAY

VIEW ALL

Sumo Squat
A. Stand with feet wider than shoulder-width apart and toes slightly turned out. Place
hands on hips.
B. Push hips back and squat down, keeping chest up and knees out. Then stand back up
to starting position. That's one rep. Do 15 reps.

NAILED IT! SHARE NOW

DAY

VIEW ALL

Reaching Sumo Squat


A. Stand with feet wider than hip-width apart, knees and toes turned out slightly. Lower
into a deep squat, pushing hips back and reaching ngertips to the oor, keeping spine
naturally straight, chest lifted, and eyes focused ahead.
B. Push back to standing position, then extend arms straight overhead, keeping them
close to your ears as you raise up on your tiptoes. Return to start. That's one rep. Do 20
reps.

NAILED IT! SHARE NOW

DAY

VIEW ALL

Sumo Squat + Reaching Sumo Squat


Combine the Sumo Squat from Day 6and the Reaching SumoSquat from Day 7.
A. Do 15 repsof the Sumo Squat.
B. Do 15 repsof the Reaching Sumo Squat.

NAILED IT! SHARE NOW

DAY

VIEW ALL

Sumo Squat + Reaching Sumo Squat


Combine the Sumo Squat from Day 6and the Reaching SumoSquat from Day 7.
A. Do 20 repsof the Sumo Squat.
B. Do 20 repsof the Reaching Sumo Squat.

NAILED IT! SHARE NOW

DAY

10
VIEW ALL

Rest Day
Give your lower body a rest today. If you haven't been working your upper body, we
suggest The Ultimate Arms and Abs Workout.
NAILED IT! SHARE NOW

DAY

11
VIEW ALL

Oblique Squat
A. Place hands on head, elbows pointing out. Stand with your feet shoulder-width apart
and descend into a squat position.
B. Press back into standing position and lift left leg higher than hip level while crunching
side so left elbow taps left knee. Return to start, and repeat on the other side. That's one
rep. Do 15 reps.

NAILED IT! SHARE NOW

DAY

12
VIEW ALL

Jump Squat
A. Stand with feet shoulder-width apart, hands clasped in front of chest, and descend
into a squat position.
B. Explosively push upward, jumping as high as you can. Make sure to drive through
heels and not toes. Upon landing, immediately squat down. That's one rep. Do 20 reps.

NAILED IT! SHARE NOW

DAY

13
VIEW ALL

Oblique Squat + Jump Squat


Combine the Oblique Squat from Day 11and the JumpSquat from Day 12.
A. Do 15 repsof the Oblique Squat.
B. Do 15 repsof the Jump Squat.

NAILED IT! SHARE NOW

DAY

14
VIEW ALL

Oblique Squat + Jump Squat


Combine the Oblique Squat from Day 11and the JumpSquat from Day 12.
A. Do 20 repsof the Oblique Squat.
B. Do 20 repsof the Jump Squat.

NAILED IT! SHARE NOW

DAY

15
VIEW ALL

Rest Day
Take a break! If you wanna keep moving, try this 4-Minute Ab Workout.
NAILED IT! SHARE NOW

DAY

16
VIEW ALL

Narrow Squat
A. Start in standing position, hands clasped in front of chest, feet together.
B. Lower into a squat until thighs are parallel to oor. Hold, then return to start. That's
one rep.Do 15 reps.

NAILED IT! SHARE NOW

DAY

17
VIEW ALL

Pistol Squat
A. Stand upright with feet shoulder-width apart. Place heel of left foot on the oor
slightly in front of you, toes up.
B. Raise left leg in front of body as you push hips backwards and bend into a squat on
the standing leg. If necessary, extend arms in front of you to assist with balance. Lower
hips as low as possible, keeping front leg lifted. Push back to start. That's one rep. Do 10
reps.

NAILED IT! SHARE NOW

DAY

18
VIEW ALL

Narrow Squat + Pistol Squat


Combine the Narrow Squat from Day 16and the PistolSquat from Day 17.
A. Do 15 repsof the Narrow Squat.
B. Do 15 reps of the Pistol Squaton each side.

NAILED IT! SHARE NOW

DAY

19
VIEW ALL

Narrow Squat + Pistol Squat


Combine the Narrow Squat from Day 16and the PistolSquat from Day 17.
A. Do15repsof the Narrow Squat.
B. Do 20 reps of the Pistol Squaton each side.

NAILED IT! SHARE NOW

DAY

20
VIEW ALL

Rest Day
Give your lower body a rest today.
NAILED IT! SHARE NOW

DAY

21
VIEW ALL

Curtsey Squat
A. Stand with feet hip-width apart and elbows bent, hands clasped in front of chest.
Lower into a squat, thighs parallel to oor.
B. Step right foot back and to the left, and squat an inch lower. Return to starting
position. Repeat on the opposite side. That's one rep. Do 10 reps on each side.

NAILED IT! SHARE NOW

DAY

22
VIEW ALL

Split Squat
A. Stagger your stance, with front foot 2 to4 feet in front of rear foot. Stay on the toes of
rear foot.
B. Lower hips until front thigh is at least parallel to the oor. Push through the front leg's
heel, and drive the hips and knees upward, to return to the starting position. That's one
rep. Do 15 reps on each side.

NAILED IT! SHARE NOW

DAY

23
VIEW ALL

Curtsey Squat + Split Squat


Combine the CurtseySquat from Day 21and the SplitSquat from Day 22.
A. Do 10 reps of the Curtsey Squaton each side.
B. Do 10 reps of the Split Squat on each side.

NAILED IT! SHARE NOW

DAY

24
VIEW ALL

Curtsey Squat + Split Squat


Combine the CurtseySquat from Day 21and the SplitSquat from Day 22.
A. Do 15 reps of the Curtsey Squat on each side.
B. Do 15 reps of the Split Squat on each side.

NAILED IT! SHARE NOW

DAY

25
VIEW ALL

Rest Day
No squats today! Try this Yoga Flow for a Faster Metabolism.
NAILED IT! SHARE NOW

DAY

26
VIEW ALL

Isometric Squat
A. Stand with feet hip-width apart and arms by sides. Squat, clasping hands in front of
chest, elbows bent by sides.
B. Staying in the squat, extend left leg out to the side and tap toe to oor. Return to
starting position, then repeat on the opposite side. That's one rep. Do 10 reps on each
leg.

NAILED IT! SHARE NOW

DAY

27
VIEW ALL

Pop Squat
A. Stand with feet wider than shoulder-width apart and toes slightly turned out. Clasp
hands in front of chest.
B. Explosively push off feet, bringing them together as you jump into the air, arms
extended at an angle behind you. Land back in the squat position. That's one rep. Do 30
reps.

NAILED IT! SHARE NOW

DAY

28
VIEW ALL

Isometric Squat + Pop Squat


Combine the Isometric Squat from Day 26and the PopSquat from Day 27.
A. Do 15 reps of the Isometric Squateach side.
B. Do 20repsof the Pop Squat.

NAILED IT! SHARE NOW

DAY

29
VIEW ALL

Isometric Squat + Pop Squat


Combine theIsometric Squat from Day 26and the PopSquat from Day 27.
A. Do 20 reps of the Isometric Squat on each side.
B. Do 30 repsof the Pop Squat.

NAILED IT! SHARE NOW

DAY

30
VIEW ALL

Final Superset Challenge


Do 2 sets of 5 reps of each move. Then do a happy dance, because you ocially nished
the #squatchallenge.
NAILED IT! SHARE NOW

FROM OUR SPONSORS


1

Best Foods for Weight Loss

Weight Lifting Workout Routine

How to Lose Belly Fat

Boot Camp Workout

10 Minute Cardio Workouts

Best Glute Workouts

Y OU M IGHT ALSO LIKE

How T o: L ift S agging


S kin
Promoted By Health
Headlines

H o w T o Fi x Y o u r
Fa t i g u e A n d Ge t M o re
E n e rg y
Promoted By Gundry MD

T o p 1 0 Mo ve s fo r
T hinner T highs

1 J u m p R o p e , 2 8 W a ys
t o B u rn Fa t

Me e t the swe ats that


a re j u s t a s f l a t t e ri n g
a s yo u r s k i n n y j e a n s .
Promoted By American
Giant

Is Y o u r W o rk o u t
Causing Bac k P ain?

6 B u t t E x e rc i s e s T h a t
W o rk W o n d e rs

T h e N R E x p e ri m e n t S h e Is O v e r 5 0
Promoted By Science
Health News
Recommended by

B ETTER B UZZ

1 0 Reasons You
S h o u l d W o rk O u t W i t h
a P e rs o n a l T ra i n e r

T h e 4 -W e e k , K e e p t h e -P o u n d s -O f f
S t re n g t h T ra i n i n g P l a n

Know Your Basic s:


H ow to Do a L unge
Recommended by

What are you searching for?

SOMA BEAUTY

MCM SALE

SOMA BEAUTY

MCM SALE

RIP CURL DRESSES

KOHL'S MAKEUP

LOGOART WATCHES

QUIKSILVER HATS

BODYBUILDING.COM

BLANK NYC JEANS

ELLIS FAAS LIPS

UGG HATS

CARMEN MARC VALVO

DESERT ESSENCE

LUICHINY

THE ELDER STATESMAN

SHOP MORE

YOUR ACCOUNT

SHAPE.COM

SHAPE MAGAZINE

MEREDITH BEAUTY

Copyright 2016, Meredith Corporation. All Rights Reserved |Privacy Policy - Your California Rights |Data Policy |Terms
of Service| AdChoices