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

Your backside will be looking pretty peachy after this.

Lauren Mazzo's picture

By Lauren Mazzo | Jul 25, 2019

Topics:

30-Day Challenge,

butt exercises,

There's a reason everyone is still so crazy about squats: They're an all-in-one blast for your glutes, thighs, and core, meaning you're burning cals and building muscles in one epic move. But there's no reason to stick to basic squats for the rest of your life. We tapped Alex Silver-Fagan, an ACE-certified Nike trainer based in New York City, to round up all the best variations for this squat challenge.

Each day, dedicate a few minutes to the move(s) on the squat challenge calendar—but keep up with your usual workout routine. On the last day, do the total-booty boot camp for your workout and 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 during this squat challenge.

Step 3: Admire your hard-earned booty. #Lookbackatit.

30-Day Squat Challenge

Day 1

A

B

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

A

B

Glute Kickback

A.

Stand with your legs shoulder-width apart. Sit back into a squat, keeping your weight in your heels, and clasp your fists 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 3

A

B

Basic Squat + Kickback Squat

Combine the Basic Squat from Day 1 and the Kickback Squat from Day 2. (Craving another month of moves after wrapping up this squat challenge? Try our 30-day plank routine.)

A.

Do 15 reps of the Basic Squat.

B.

Do 15 reps of the Kickback Squat.

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Day 4

A

B

Basic Squat + Kickback Squat

Combine the Basic Squat from Day 1 and the Kickback Squat from Day 2.

A.

Do 20 reps of the Basic Squat.

B.

Do 20 reps of the Kickback Squat.

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Day 5

Squat Challenge 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 optimize them for recovery.

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Day 6

A

B

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 7

A

B

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 fingertips to the floor, 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 8

A

B

Sumo Squat + Reaching Sumo Squat

Combine the Sumo Squat from Day 6 and the Reaching Sumo Squat from Day 7.

A.

Do 15 reps of the Sumo Squat.

B.

Do 15 reps of the Reaching Sumo Squat.

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Day 9

A

B

Sumo Squat + Reaching Sumo Squat

Combine the Sumo Squat from Day 6 and the Reaching Sumo Squat from Day 7.

A.

Do 20 reps of the Sumo Squat.

B.

Do 20 reps of the Reaching Sumo Squat.

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Day 10

Squat Challenge 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

A

B

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

A

B

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. (Related: Everything You Need to Know About Plyometrics)

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Day 13

A

B

Oblique Squat + Jump Squat

Combine the Oblique Squat from Day 11 and the Jump Squat from Day 12.

A.

Do 15 reps of the Oblique Squat.

B.

Do 15 reps of the Jump Squat.

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Day 14

A

B

Oblique Squat + Jump Squat

Combine the Oblique Squat from Day 11 and the Jump Squat from Day 12.

A.

Do 20 reps of the Oblique Squat.

B.

Do 20 reps of the Jump Squat.

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Day 15

Squat Challenge Rest Day

You're halfway done with the squat challenge!! Take a break. (Or if you wanna keep moving, try this 4-minute abs workout.)

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Day 16

A

B

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 floor. Hold, then return to start. That's one rep. Do 15 reps.

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Day 17

A

B

Pistol Squat

A.

Stand upright with feet shoulder-width apart. Place heel of left foot on the floor slightly in front of you, toes up. (Advanced: Hold your leg completely off the floor as shown.)

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. (Related: Why Mastering a Single-Leg Squat Should Be Your Next Fitness Goal)

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Day 18

A

B

Narrow Squat + Pistol Squat

Combine the Narrow Squat from Day 16 and the Pistol Squat from Day 17.

A.

Do 15 reps of the Narrow Squat.

B.

Do 15 reps of the Pistol Squat on each side.

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Day 19

A

B

Narrow Squat + Pistol Squat

Combine the Narrow Squat from Day 16 and the Pistol Squat from Day 17.

A.

Do 15 reps of the Narrow Squat.

B.

Do 20 reps of the Pistol Squat on each side.

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Day 20

Squat Challenge Rest Day

Give your lower body a rest today.

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Day 21

A

B

Curtsy Squat

A.

Stand with feet hip-width apart and elbows bent, hands clasped in front of chest. Lower into a squat, thighs parallel to floor.

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

A

B

Split Squat

A.

Stagger your stance, with front foot 2 to 4 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 floor. 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

A

B

Curtsy Squat + Split Squat

Combine the Curtsy Squat from Day 21 and the Split Squat from Day 22.

A.

Do 10 reps of the Curtsy Squat on each side.

B.

Do 10 reps of the Split Squat on each side.

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Day 24

A

B

Curtsy Squat + Split Squat

Combine the Curtsy Squat from Day 21 and the Split Squat from Day 22.

A.

Do 15 reps of the Curtsy Squat on each side.

B.

Do 15 reps of the Split Squat on each side.

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Day 25

Squat Challenge Rest Day

Take the day off from this squat challenge. Instead, try this yoga flow for a faster metabolism.

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Day 26

A

B

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 floor. 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

A

B

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

A

B

Isometric Squat + Pop Squat

Combine the Isometric Squat from Day 26 and the Pop Squat from Day 27.

A.

Do 15 reps of the Isometric Squat each side.

B.

Do 20 reps of the Pop Squat.

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Day 29

A

B

Isometric Squat + Pop Squat

Combine the Isometric Squat from Day 26 and the Pop Squat from Day 27.

A.

Do 20 reps of the Isometric Squat on each side.

B.

Do 30 reps of the Pop Squat.

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Day 30

Final Superset Squat Challenge

Do 2 sets of 5 reps of each move. Then do a happy dance (and give your glutes a lil stretch afterwards), because you officially finished the #squatchallenge.

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