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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

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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.

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DAY

2
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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.

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DAY

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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.

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DAY

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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.

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DAY

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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.
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DAY

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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.

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DAY

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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.

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DAY

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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.

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DAY

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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.

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DAY

10
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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.
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DAY

11
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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.

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DAY

12
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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.

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DAY

13
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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.

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DAY

14
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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.

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DAY

15
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Rest Day
Take a break! If you wanna keep moving, try this 4-Minute Ab Workout.
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DAY

16
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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.

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DAY

17
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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.

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DAY

18
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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.

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DAY

19
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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.

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DAY

20
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Rest Day
Give your lower body a rest today.
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DAY

21
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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.

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DAY

22
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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.

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DAY

23
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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.

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DAY

24
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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.

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DAY

25
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Rest Day
No squats today! Try this Yoga Flow for a Faster Metabolism.
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DAY

26
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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.

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DAY

27
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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.

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DAY

28
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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.

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DAY

29
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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.

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DAY

30
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Final Superset Challenge

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