Training

Try This 30-Day Squat Challenge to Build Strength

The gyms may be closed but that is no excuse for not pushing yourself.  If you’re wondering how to get yourself started or motivated then it’s time to throw yourself into a fitness challenge, and what better challenge than the squat challenge.

Push yourself into a new world of motivation by squatting your way through 30 days of variations, progress and achievement.

How to squat

  • Stand with feet shoulder-width, 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.
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What are the benefits? 

When done correctly, your core will benefit from this exercise however, the squat predominantly builds muscle and strength in your lower body.  In addition, due to the number of muscles worked, more calories will be burned. 

 The squat strengthens a number of key and large muscles including the Glutes and Quads and due to this, can reduce the chances of injury. 

The 30-day squat challenge 

Complete the required reps each day to complete the challenge.  If you can do this in one sitting then great. You’re in a brilliant place to start but worry not, if you can’t and need to break it up that is not an issue.  Aim for sets of ten minimum and take a short rest period.

It won’t be easy but think about the end result.  Unsure about the technique? Take a look below for a full breakdown of each variation that is listed.

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) 

 

Correct Form 

1. Basic Squat 

  • Stand with feet shoulder-width, 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 raise and lower just a couple of inches to really feel the burn. 
  • When complete, return to standing and rest. 

 

3. Squat jump 

  • Stand with feet shoulder-width, feet 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, 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. 

 

Take Home Message 

There you have it, a tough squat challenge but one that will provide results and a sense of achievement.  Track your progress and even measure your legs before and after. 



Chris Appleton

Chris Appleton

Writer and expert


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