Ready to take on our 30-day squats challenge? Then let's get toning!
Squats are all about buns of steel, right? Well, whilst they are one of the best glutes exercises you can do, this popular gym move can do so much more than leave you with a pert derrière. Squats target your whole leg, particularly your quads, as well as your core.
That said, if you want squats to be properly booty-focused, Fit & Well’s personal trainer Lucy Gornall recommends activating your glutes before you begin: do a basic squat with a resistance band, or place your toes on a slightly raised platform and feel the stretch.
And a toned booty, legs and tum aren’t the only benefits of squatting like it’s hot. ‘Squats help strengthen ligaments and enhance flexibility,’ says Lucy. ‘They increase the range of motion in our hips and ankles and improve our balance’.
We’ve included six squat variations in our 30-day squat challenge program to target every bit of you – one will even get your heart pumping! Get ready to drop down...
30-day squats challenge: 6 key moves
This plan includes three basic squat moves and three more advanced variations to give your body an extra boost. ‘Maintain your gaze directly in front of you and keep your back straight to avoid injury,’ says Lucy. ‘Drop low enough so your thighs are parallel to the ground. This ensures your legs are working and boosts flexibility.’
Form is key when it comes to squatting. If you need more guidance, take a look at our comprehensive how to do squats guide.
- Basic squat
Stand with feet hip-width apart. Keep your feet flat and back straight, then lower into a sitting position. Lift your arms out in front of you to balance. Hold for three seconds, then push your heels into the floor and drive up to standing.
- Sumo squat
Stand with your legs wider than shoulder-width apart, with your feet and knees turned out. With your hands clasped in front of you, lower into a squat position. Hold for 3 seconds, then return to starting position.
- Jump squat
Stand with feet hip-width apart and perform a basic squat. As you start to come back up, swing your arms back to create momentum and jump up as high as you can. Land on slightly bent knees, before squatting down again and repeating. Repeat reps in a smooth, continuous cycle. This can be classed as a cardio move as it gets the heart pumping big time!
- Narrow squat
Stand with your feet together and repeat the basic squat move, keeping your legs close and knees touching. Clasp your hands together out in front of you to keep your balance. Hold for three seconds, then drive back up to the starting position. This squat is a great test of balance.
- Eagle squat
Start with your legs together. Lift your right leg over your left leg, so they’re crossed. Interlink your arms so your right elbow is underneath the left and your palms are touching. Squat down, hold for three seconds, then switch sides and repeat.
- Bulgarian split squat
Stand in front of a chair, box or step with your hands clasped. Lift your left leg back to rest the front of your foot on the box (front knee should be slightly bent). Bend both knees to lower into a lunge, with the back knee pointing towards the floor. Pause, then return to the starting position. Switch sides and repeat.
Your 30-day squats challenge workout plan
Once you’ve mastered the six moves above, get started with this 30-day squats challenge.
If you’re a beginner then your body weight will be enough to test you. However if you want more of a challenge, add weights into your workout to up the burn rate. Take a look at our pick of the best kettlebells or the best adjustable dumbbells if you don’t already own any.
One more tip: if you want to boost your flexibility, rise your arms while squatting. You may be surprised how hard this is!
Day 1
5 x Basic squat
5 x Narrow squat
5 x Sumo squat
Day 2
6 x Basic squat
6 x Narrow squat
6 x Sumo squat
Day 3
7 x Basic squat
7 x Narrow squat
7 x Sumo squat
Day 4
8 x Basic squat
8 x Narrow squat
8 x Sumo squat
Day 5
REST DAY! Grab your best foam roller and do some recovery exercises.
Day 6
9 x Basic squat
9 x Narrow squat
9 x Sumo squat
Day 7
10 x Basic squat
10 x Narrow squat
10 x Sumo squat
Day 8
11 x Basic squat
11 x Narrow squat
11 x Sumo squat
Day 9
12 x Basic squat
12 x Narrow squat
12 x Sumo squat
Day 10
REST DAY
Day 11
14 x Basic squat
14 x Narrow squat
14 x Sumo squat
Day 12
16 x Basic squat
16 x Narrow squat
16 x Sumo squat
Day 13
18 x Basic squat
18 x Narrow squat
18 x Sumo squat
Day 14
20 x Basic squat
20 x Narrow squat
20 x Sumo squat
Day 15
REST DAY
Day 16
5 x Eagle squat
5 x Jump squat
5 x Bulgarian split squat
Day 17
6 x Eagle squat
6 x Jump squat
6 x Bulgarian split squat
Day 18
7 x Eagle squat
7 x Jump squat
7 x Bulgarian split squat
Day 19
8 x Eagle squat
8 x Jump squat
8 x Bulgarian split squat
Day 20
Rest day
Day 21
9 x Eagle squat
9 x Jump squat
9 x Bulgarian split squat
Day 22
10 x Eagle squat
10 x Jump squat
10 x Bulgarian split squat
Day 23
11 x Eagle squat
11 x Jump squat
11 x Bulgarian split squat
Day 24
12 x Eagle squat
12 x Jump squat
12 x Bulgarian split squat
Day 25
REST DAY
Day 26
14 x Eagle squat
14 x Jump squat
14 x Bulgarian split squat
Day 27
16 x Eagle squat
16 x Jump squat
16 x Bulgarian split squat
Day 28
18 x Eagle squat
18 x Jump squat
18 x Bulgarian split squat
Day 29
20 x Eagle squat
20 x Jump squat
20 x Bulgarian split squat
Day 30
REST DAY
Congrats - you’ve reached the end of our 30-day squats challenge!
Liked this? More 30-day challenges:
- 30-day abs challenge: get your best abs ever in just one month!
- Full-body dumbbell workout: take our 30-day challenge to tone your entire body
- 30-day killer curves challenge: tone your bust, waist and butt in just one month