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Boost Your Glute Strength with a Month-long Squat Challenge

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  • Post last modified:September 25, 2023

There’s a rationale everyone is still so enthusiastic about squats: They’re an all-in-one explosion for your glutes, thighs, and core, meaning you’re building muscle all over your body in one extraordinary move. But there’s no rationale to adhere to fundamental squats for the remainder of your life. We tapped Alex Silver-Fagan, an ACE-certified Nike trainer, to gather all the finest variations to create this 30-day squat challenge.

How to Complete the 30-Day Squat Challenge

Each day, allocate a few minutes to the action(s) on the 30-day squat challenge calendar — but stay up with your accustomed workout routine if you can. On the last day, perform the total-booty boot camp for your workout and experience the lower-body burn. (P.S. you’ll want to read up on the most prevalent squat mistakes before you undertake this 30-day squat challenge.)

Week 1

Day 1: Fundamental Squat

A. Stand with feet shoulder-width apart and hands clasped in front of chest, elbows marginally bent.

B. Brace abs, propel hips back, and bend knees, lowering body into a squat. Pause at the bottom, then push back up to the starting position.

Do 15 repetitions.

Day 2: Glute Kickback

A. Stand with legs shoulder-width apart. Sit back into a squat, keeping weight in heels, and clasp fists together in front of chest.

B. Lift left leg straight behind, keeping hips square. Return to the squat position and repeat on the other side. That’s one repetition.

Do 20 repetitions.

Day 3: Fundamental Squat Kickback Squat

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

A. Do 15 repetitions of the Fundamental Squat.

B. Do 15 repetitions of the Kickback Squat.

Day 4: Fundamental Squat Kickback Squat

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

A. Perform 20 repetitions of the Fundamental Squat.

B. Perform 20 repetitions of the Rearward Kick Squat.

Day 5: 30-Day Squat Challenge Day of Rest

Allow your lower body to rest today. Craving more squatting? Wait until tomorrow — here’s why rest days are crucial and how to optimize them for recovery.

Day 6: Sumo Squat

A. Stand with feet wider than the width of your shoulders and toes slightly rotated outward. Place hands on hips.

B. Push hips back and lower into a squat, keeping the chest lifted and knees away from each other. Then return to the beginning position. That constitutes one repetition.

Perform 15 repetitions.

Day 7: Extending Sumo Squat

A. Stand with feet wider than the width of your hips, knees and toes slightly rotated outward. Descend into a profound squat, pushing the hips back and extending the fingertips towards the floor, maintaining a naturally straight spine, upright chest, and forward gaze.

B. Propel yourself back to standing position, then raise your arms straight overhead, keeping them near your ears as you rise up on your toes. Return to the initial position. That completes one repetition.

Perform 20 repetitions.

Week 2

Day 8: Sumo Squat and Extending Sumo Squat

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

A. Perform 15 repetitions of the Sumo Squat.

B. Perform 15 repetitions of the Extending Sumo Squat.

Day 9: Sumo Squat and Extending Sumo Squat

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

A. Perform 20 repetitions of the Sumo Squat.

B. Perform 20 repetitions of the Extending Sumo Squat.

Day 10: 30-Day Squat Challenge Day of Rest

Allow your lower body to rest today. If you haven’t been targeting your upper body, try this no-weight arm workout.

Day 11: Slant Squat

A. Position hands on head, elbows pointing out. Stand with your feet width-wise apart and descend into a squat position.

B. Push back into a standing position and raise the left leg higher than the level of the hip while crunching to the side so that the left elbow taps the left knee. Return to the initial position and repeat on the opposite side. That constitutes one repetition.

Perform 15 repetitions.

Day 12: Leap Squat

A. Stand with your feet width-wise apart, hands clasped in front of your chest, and descend into a squat position.

B. Propel yourself forcefully and jump as high as possible. Ensure that the propulsion comes from your heels and not your toes. Immediately after landing, squat down again. That constitutes one repetition.

Perform 20 repetitions.

Day 13: Slant Squat Leap Squat

Combine the Slant Squat from Day 11 and the Leap Squat from Day 12.

A. Perform 15 repetitions of the Slant Squat.

B. Perform 15 repetitions of the Leap Squat.

Day 14: Slant Squat Leap Squat

Combine the Slant Squat from Day 11 and the Leap Squat from Day 12.

A. Perform 20 repetitions of the Slant Squat.

B. Perform 20 repetitions of the Leap Squat.

Week 3

Day 15: 30-Day Squat Challenge Rest Day

You have reached the halfway point of the 30-day squat challenge! Take a well-deserved break. (Alternatively, if you prefer to keep moving, try this standing core workout.)

Day 16: Slim Squat

A. Stand with your hands clasped in front of your chest and your feet together.

B. Lower yourself into a squat until your thighs are parallel to the floor. Hold this position, then return to the initial stance. That constitutes one repetition.

Do 15 repetitions.

Day 17: Pistol Squat

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

B. Lift your left leg in front of your body while simultaneously pushing your hips backward and bending into a squat on the standing leg. If needed, extend your arms in front of you to assist with balance. Lower your hips as low as possible while keeping the front leg lifted.

Push back to the initial position. That’s a single repetition.

Perform 10 repetitions. Change sides; repeat.

Day 18: Tight Squat Pistol Squat

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

A. Perform 15 repetitions of the Tight Squat.

B. Perform 15 repetitions of the Pistol Squat on each side.

Day 19: Tight Squat Pistol Squat

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

A. Perform 15 repetitions of the Tight Squat.

B. Perform 20 repetitions of the Pistol Squat on each side.

Day 20: 30-Day Squat Challenge Rest Day

Give your lower body a break today.

Day 21: Courtesy Squat

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

B. Step the right foot back and to the left, and squat slightly lower. Return to the starting position. Repeat on the opposite side. That counts as one repetition.

Perform 10 repetitions. Change sides; repeat.

Week 4

Day 22: Split Squat

A. Stand with one foot staggered 2 to 4 feet in front of the other foot. Keep the rear foot on the toes.

B. Lower the hips until the front thigh is at least parallel to the floor. Push through the heel of the front leg, and raise the hips and knees upward to return to the starting position. That counts as one repetition.

Perform 15 repetitions. Change sides; repeat.

Day 23: Courtesy Squat Split Squat

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

A. Perform 10 repetitions of the Courtesy Squat on each side.

B. Perform 10 repetitions of the Split Squat on each side.

Day 24: Courtesy Squat Split Squat

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

A. Perform 15 repetitions of the Courtesy Squat on each side.

B. Perform 15 repetitions of the Split Squat on each side.

Day 25: 30-Day Squat Challenge Rest Day

Take a break from this squat challenge today.

Instead, experiment with this serene yoga sequence.

Day 26: Isometric Squat

A. Stand with feet at the width of your hips and arms resting by your sides. Lower your body into a squat position while bringing your hands together in front of your chest, with your elbows bent at your sides.

B. While maintaining the squat position, extend your left leg out to the side and lightly touch your toe to the floor. Return to the starting position, then repeat the same movement on the opposite side. This counts as one repetition.

Complete 10 repetitions.

Day 27: Jumping Squat

A. Stand with your feet wider than the width of your shoulders and slightly turn your toes outward. Bring your hands together in front of your chest.

B. explosively push off your feet, bringing them together as you jump into the air, with your arms extended at a diagonal position behind you. Land back into the squat position. This counts as one repetition.

Complete 30 repetitions.

Day 28: Isometric Squat and Jumping Squat Combination

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

A. Perform 15 repetitions of the Isometric Squat on each side.

B. Perform 20 repetitions of the Jumping Squat.

Day 29: Isometric Squat and Jumping Squat Combination

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

A. Perform 20 repetitions of the Isometric Squat on each side.

B. Perform 30 repetitions of the Jumping Squat.

Day 30: Final Superset Squat Challenge

Complete 2 sets of 5 repetitions for each exercise in the 30-day squat challenge. Then celebrate with a little happy dance (and give your glutes a nice stretch afterwards), because you have officially completed the #squatchallenge.

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