Try out the 30 Day Squat Challenge

People are always looking for ways to lose weight and get a toned body in a short time. It is possible to achieve both of these things with the 30 Day Squat Challenge. You just need to know the right way of doing squats and follow the 30 Day Squat Challenge religiously to get the desired results.

The accurate way of doing a squat

Squats come under strength and fitness training. A squat is called a compound exercise because it involves a full body workout including the thighs, hips, buttocks, quads, glutes, hamstrings, lower and upper back, abdomen, shoulders and arms.

However, it is important to know how to do a squat correctly in order to avoid injuries. There are various types of squats but let us start with the basic or bodyweight squat. You just need to follow these steps.


You need to stand with your back straight as a rod. Your feet should be shoulder-width apart. Your toes should point outwards. It is better to stare at a spot on the wall the whole time you are doing squats because it prevents you from looking either at the ground or the ceiling.


The next step is to stretch your arms out and keep them straight in front of your body, parallel to the ground. Your feet should be glued to the ground throughout the exercise.


Breathe in and bend at the waist by putting your hips out. Your hips need to move back before you bend your knees. Once you get into the squat position, it is very important to keep your back straight and your body tight. The knees should be a little ahead of the feet and should not be moving inwards. Your hip joint should be either parallel or lower than your knees to get a full squat.


After a few seconds of being in this position, you need to use your glutes to move your hips upward and push your knees inward to regain the standing position. It is that simple!

The 30 Day Squat Challenge

There are different versions of the 30 Day Squat Challenge. You can just do the basic squat for a month by starting with 50 squats and increasing the number every day till you reach the magic number of 250 squats at the end of the challenge. There are some things which should always be kept in mind while doing squats.

– You need to warm up and stretch out before you start your squats.

– You should break the number of squats into small sets of ten or fifteen so that your body does not feel strained.

– There are skip days in the 30 Day Squat Challenge which should be followed so that your body gets rest and is able to regroup itself to face the next bout of squats.

– You need to do the squats accurately and maintain the right posture to avoid muscle pulls and back pain.

Some other squat types are mentioned below which you can incorporate into your 30 Day Squat Challenge and create your own routine with different combinations.

  1. Kickback squat

This squat is an extension of the basic squat where you need to get into the bodyweight squat position and while getting up you need to kick back one leg. Then you need to again bend, get up and kick back your other leg.

  1. Sumo Squat

The Sumo squat requires you to point your toes outwards and spread your feet wider than the shoulder-width. You just need to squat down by keeping your knees out and back straight.

  1. Oblique squat

Your hands should be placed behind your head when you squat and the elbows should be pointing outwards so that when you get up and lift one leg, the knee should touch the elbow above it. This squat should be repeated with the other leg too.

  1. Narrow squat

The narrow squat is the basic squat with the feet joined together instead of being wide apart.

  1. Pistol squat

This is a little more advanced. You need to place the heel of one foot in front of your body with the toes pointing upwards. This leg needs to be raised while you lower your hip and squat with the other leg which is on the ground. This process should be repeated with the other leg.

These are just a few examples. You can also go for the jump squat, split squat, curtsey squat, isometric squat and pop squat to bring more variety to your challenge. On the final day of the challenge, you can combine all the squat types to complete 250 squats.

Squats help in toning the legs, lifting the butt, increase flexibility of the body and strengthen the core muscles of the body. So create your own 30 Day Squat Challenge and transform your body.

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