Squat challenges are all the rage these days. Squats have long been used to shape the butt, thighs and legs. Squats can also work on your core muscles, increasing your flexibility and helping you burn calories. If you do squats, chances are you won’t have to include any other lower body workouts in your exercise plan. If you incorporate a 30-day squat challenge in your regular workout plan, you can see dramatic results on your lower body by the end of the month.

Here is a sample plan for a squat challenge you can take up over 30 days. There are many variations of squat challenges. You can tweak the type of squats as per your preference.

The Squat Challenge Plan

Exercises

You can include one or multiple squat exercises in your plan, depending on your preference.
A basic squat challenge plan can include air squats, back leg lift squats, and a side lift squat.

Air squats 

Stand straight with your feet apart and in line with your hips. Keep your arms by the sides, letting them hang loose. Bend your knees and push yourself lower (like you’re sitting on a chair). Make sure to keep your weight on your heels. Bend until both the thighs are almost parallel to the floor. Then stand up straight and repeat.

Back leg lift squats 

Stand straight with hands in front of your body. Lower yourself in the air squat position, then straighten up and kick the left leg back. Repeat with the right leg.

Side leg lift squats 

Perform the air squat position, then raise your leg to one side after straightening up. Repeat the steps with the other leg.
Air squats can work on your glutes, hamstrings, thighs and the quadriceps. It can add muscle mass in the legs and improve your balance. It also works on the core and strengthens it. Back leg lift squat, on the other hand, works on the calves and strengthens the back. Side lift squat can tone the buttocks, hips and thighs. It can also help reduce body fat and build muscles.

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The Schedule

Day 1 – 10 reps of each squat
Day 2 – 15 reps of each squat
Day 3 – 20 reps of each squat
Day 4 – Rest
Day 5 – 25 reps of each squat
Day 6 – 30 reps of each squat
Day 7 – 35 reps of each squat
Day 8 – Rest
Day 9 – 40 reps of each squat
Day 10 – 45 reps of each squat
Day 11 – 50 reps of each squat
Day 12 – Rest
Day 13 – 60 reps of each squat
Day 14 – 65 reps of each squat
Day 15 – 70 reps of each squat
Day 16 – Rest
Day 17 – 60 reps of each squat
Day 18 – 65 reps of each squat
Day 19 – 70 reps of each squat
Day 20 – Rest
Day 21 – 60 reps of each squat
Day 22 – 65 reps of each squat
Day 23 – 70 reps of each squat
Day 24 – Rest
Day 25 – 60 reps of each squat
Day 26 – 70 reps of each squat
Day 27 – 70 reps of each squat
Day 28 – Rest
Day 29 – 80 reps of each squat
Day 30 – 85 reps of each squat

30-Day Squat Challenge Results

To get optimal results from any type of squat challenge, it is important to eat the right foods , along with following a full program of weight training and cardiovascular exercises.
The beginner squat challenge can be different from those who are used to doing squats regularly. So, it is important to work with a personal trainer for formulating your ideal squat challenge plan. The before and after squats challenge results can be truly dramatic, if done properly.

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