Home » 30 Day Squat Challenge For a Healthy and Flexible Body

30 Day Squat Challenge For a Healthy and Flexible Body

by Melissa Bell
4 minutes read

They’re sometimes referred to as the queen of all exercises, and with good reason. Squats are a full-body fitness staple that work the hips, glutes, quads, and hamstrings, and cunningly strengthens the core. Squats may help improve balance and coordination, as well as bone density. Plus, they’re totally functional. There just might not be a better move to help tone and tighten the upper legs than the squat.

So if you are up for the challenge, try your hand at this 30 day squat routine. It starts off easy, but by the end of the month you are going to be tested both physically and mentally. It’s not going to be easy but the results are going to be amazing and well worth the sweat.

How to Properly Squat

Before you start this challenge though, you need to make sure you are performing squats with the correct technique as bad form can lead to injuries. Time to banish those sloppy squats and help perfect the go-to move:

  1. Stand with your feet a little wider than shoulder-width apart, hips stacked over knees, and knees over ankles;
  2. Roll the shoulders back and down away from the ears. Note: It’s important to maintain a neutral spine throughout the movement to avoid unnecessary stress on the lower back;
  3. Extend arms out straight so they are parallel with the ground, palms facing down. Or, if it’s more comfortable, pull elbows close to the body, palms facing each other and thumbs pointing up;
  4. Initiate the movement by inhaling and unlocking the hips, slightly bringing them back. Keep sending hips backward as the knees begin to bend;
  5. While the butt starts to stick out, make sure the chest and shoulders stay upright, and the back stays straight. Keep the head facing forward with eyes straight ahead for a neutral spine;
  6. The best squats are the deepest ones your mobility allows. Optimal squat depth would be your hips sinking below the knees (if you have the flexibility to do so comfortably). Pro tip: Squatting onto a box until the butt gently taps it will be a reminder to squat low;
  7. Engage core and, with bodyweight in the heels, explode back up to standing, driving through heels. Imagine the feet are spreading the floor (left foot to the left, right foot to the right) without actually moving the feet.

How to Squat



Note: Perform each exercise in a slow and controlled manner, tensing the muscles as you go.

Day 1: 10 squats
Day 2: 10 squats
Day 3: 12 squats
Day 4: Rest
Day 5: 15 squats
Day 6: 15 squats
Day 7: 17 squats
Day 8: Rest
Day 9: 20 squats
Day 10: 20 squats
Day 11: 22 squats
Day 12: Rest
Day 13: 25 squats
Day 14: 25 squats
Day 15: 27 squats
Day 16: Rest
Day 17: 30 squats
Day 18: 30 squats
Day 19: 32 squats
Day 20: Rest
Day 21: 35 squats
Day 22: 40 squats
Day 23: 40 squats
Day 24: Rest
Day 25: 45 squats
Day 26: 45 squats
Day 27: 50 squats
Day 28: 60 squats
Day 29: 70 squats
Day 30: 100 squats

And Just Why You Should Squat?

There are numerous benefits to squatting:

  1. Helps with bodily fluid movement: This helps your body get rid of excess waste;
  2. Tones your entire body, including abs: The extra muscles built from squats also burn excess fat, even when you are not actively exercising;
  3. Aids in mobility: With squats, you tone and build leg muscles. This is great to help you stay fit and mobile throughout your life.

You don’t need to spend hours in the gym to reach your goals! All you need is a simple daily workout, like the one above, to achieve great results. So give this challenge a go, you won’t be disappointed at the end. Happy squatting!

Source: remedydaily.com

Related Articles