30 Day Squat Challenge That’ll Transform Your Butt

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Complete this intense 30 day squat challenge and you will have a firmer butt, stronger upper legs and a more defined core!

Easy Squat Challenge

I don’t know about you, but I love a challenge.

I’m just naturally competitive like that.

And so I have decided to create a challenge for all of you beautiful readers who feel that you could maybe improve your health and fitness side of life just a little bit more!

Now in my previous 30 day challenge article, which is the tough 30 day push up challenge, I mentioned that push ups were my favorite bodyweight exercise. And I mean’t it.

But coming in at second are definitely body squats.

If done correctly, body squats can really give you a hard workout, and they get you results!

They work your glutes, thighs and core, all at the same time. So they really do work your body, and you’ll end up building muscles and burning calories at the same time.

Another great benefit of doing squats is that they really help with mobility and balance. Your legs will become stronger, which results in better mobility.

The 30 Day Squat Challenge

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How To Do A Proper Squat

Below is a quick, basic video tutorial on how to a body squat the right way!

Often you see people doing their versions of a squat, and it’s almost never correct.

With squats, form is everything, so make sure you are doing them the best way possible.

The 30 Day Challenge

Now that you are ready to go, let’s get started with this awesome 30 day squat challenge.

The number of squats found in the infographic are per day, so you can split them up into however many sets you want.

Tips for sticking to your daily amount of squats:

  • Try and do your squats at the same time everyday. This ensures you stick to the challenge
  • If you are a busy person, then try get half done before your morning starts, and the other half after work
  • Don’t overdo your sets early on. If you can only do 5 or 10 squats at a time, then do sets of 5 or 10, and so on
  • The first few days will be the toughest, as your muscles might be a bit sore. Just keep going, and by day 30 you’ll feel much better!

Below is the 30 day squat challenge.

Squat CHallenge 2

Good luck and let us all know of your results!


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  1. The first 2days were a little hard cause my muscles wanted me to lay down on my bed and nap ?? on the third day I did 20 squats in a row and it wasn’t very hard. I’m on day 5 now and I did 4 sets of 10 squats EFFORTLESSLY with very little interval in between. If day 6 wasn’t a rest day I wouldn’t complain at all.


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