Ultimate Companion to 30 Day Squat Challenge


woman doing squat

HEY! DO NOT Start the 30 Day Squat Challenge until you read My ULTIMATE Companion based on Fully Researched Information! 5 Basic Rules, 4 Cool Variations, and 2 AWESOME Tips Included! These Tips Helped Over 90,000 Readers of DIETBLY!

The 30 Day Squat Challenge has been getting a lot of attention online and in the media. Although its premise is simple, you’re going to see awesome results.

This one-month workout plan is laid out in such a way that almost anyone can get started. What you’re going to do here is perform a certain number of squats daily.

How many squats a day to see results? The rules are:

  • Begin with 50 squats.
  • Have a rest every fourth day (trust me you’ll need it).
  • Increase the number of squats you do each day gradually.

There are variations to this that can take you further, but we’ll get to that later. By the time you get to the end, you’ll be able to do a maximum of two-hundred-and-fifty squats!

The program isn’t too complicated, but you’re quickly going to understand why it’s considered to be a challenge in the first place. But don’t be scared, you’ll love it, and the results will be excellent and well worth it.

Learn The Correct Way to Do a Squat First

correct squat tips

There’s the right way to do squats that will give you all of the benefits we’ve already mentioned. And then there’s also the wrong way that can do more harm than good.

To avoid injury, you should:

  1. Put each foot shoulder-width apart.
  2. Looking straight ahead, keeping the back straight, you’ll start lowering yourself down by bending the knees. Make this movement to look and feel like you’re sitting down in a chair.
  3. You should only lower your body to the point of your comfort zone.
  4. Your heels shouldn’t leave the floor.
  5. The knees will travel over your toes, or they will go slightly outside them. Make sure they don’t bow inwards.
  6. Your arms are meant to stay straight out in front of you, to maintain balance.

Pay attention: With the basics behind you, try a few out. If you feel good about things afterward then it’s time to start working out your legs.

How to Do a Squat Correctly

Click on the Image Above to Watch the Video

4 Best Calendars & Printable Charts

#1 – FitnessMagazine.com

fitnessmagazine squat challenge calendar
Source: FitnessMagazine.com

#2 – 30DayFitnessChallenges.com

30 day squat challenge guide
Source: 30DayFitnessChallenges.com

#3 – ProjectFitSociety.com

LiveStrongLiveLean squat challenge table
Source: ProjectFitSociety.com

#4 – PopSugar.com

FitSugar squat challenge
Source: PopSugar.com

These charts keep you on track with how many squats you need to do each day and when you should be resting. They even include various tips and steps for maintaining the proper technique.

Choose one, print it off, tape it to wherever you’re working out, and use it to stay focused!

Pay attention: There are also two excellent mobile apps that may come handy while doing this challenge. They are called “30 Day Squat Challengeand “Squats“. Both apps are free and available in the Google Play store.

Now, you’ve got the basics of this challenge, and you’ve got the apps and a calendar you like. Even so, you might still be a little skeptical about whether or not this program does deliver on all its promises.

Squat Challenge: Before & After

Click on the Image Above to Watch the Video

Perfect for Women & Beginners?

The great thing about this program is the fact that it can do wonders for a broad range of people. Ladies can indeed put this plan into action. Those who stick with it to the very end are sure to see their positive outcome.

Newbies can certainly take advantage of this plan, too!

However, if you’re new to the exercise, in general, you may want to spend some time to build up your abilities first. Fifty squats may not sound like a lot, but it is.

Don’t let that thought suggest you can’t handle it. You can. All we’re saying is that you should get used to doing squats before you take on this challenge.

But does it work? It certainly does.

The benefits are countless: These include improving your abdominal and back areas, obliterating the calories and increasing your overall flexibility! The big advantage of this program is that you can do the challenge at home.

5 Basic Rules of This Challenge You Need to Keep in Mind

woman and man lifting weights

To get the most out of this workout, there are some basic rules that you should bear in mind. These are designed to ensure you get the best outcome possible:

  1. Stretch & warm up – Focus on warming up and stretching out phases. Not only does failing to do so prevents you from enjoying results to its fullest, but it can also leave you open to pulling a muscle or even worse.
  2. Make sets – Divide the higher numbers into sets. As this plan gets tougher, remind yourself that you don’t have to push your body to do everything in a single row. Break it down into sets. You’re not cheating yourself by doing so.
  3. Have a pause – Do not skip rest days as these are important and recommended for a reason in this program. They’re meant to give your muscles time to regeneration, regroup and get used to the strain you’re putting them through. Skipping them is only going to leave you open to injuries!
  4. Maintain correct posture – Always make sure your knees are pointing forward. Proper squat positioning is of utmost importance!
  5. It is risky – You are taking it on at your risk. The potential danger is minimal, but it does exist. Failing to warm up or do this exercise properly can cause injuries. This plan is in a general sense feasible for most. You will see improvements day by day. Be patient and disciplined!

Keep in mind: When it comes to the squat challenge, there’s nothing wrong with asking for a little help. Don’t be afraid to incorporate some extra things into your routine.

Other Squat Challenges You Need to Try

Let me congratulate you in case you’ve completed this plan. I know it was tough, but you have shown that you are hankering for greater horizons, and that’s amazing.

If you feel like you can do more, consider these variations to the established format:

  1. 50 Day Challenge – You can do thirty days, but can you handle fifty?
  2. 100 Squats – How do you feel about hundred each day?
  3. 200 Squats – Or would you be up to the extreme of two hundred?

Pay attention: If you want something more advanced, you should check out youtube video called “Squat challenge combo with @KeairaLaShae“. Although it is not for beginners, it is an excellent four-minute workout that delivers insane results.

Remember that you should have fun and if you’re unsure whether or not this exercise plan is for you just consult a physician before starting this challenge. Overall, safety cannot be stressed enough with the 30 Day Squat Challenge so do not forget to warm up and listen to your body.

Read these posts next to lose weight fast:
Just a girl obsessed with everything related to weight loss & feeling healthy. Christine is my pen name and I hope you will love the stuff I write. Been researching diets & health since 2013 and my articles helped over 12 000 000 readers to date.Please keep in mind that this site is for informational purposes only and that you always need to consult your decisions with your doctor.


  1. Working on it and now it is DAY 15. The first day I do it, I stop for 3-4 days because my leg was totally lost of energy and sore. Haven’t doing exercise for too long. But I continue after that, start from first day again. I can see some significant result already…. And the sense of accomplishment enlighten me as well.

  2. Once you complete the challenge should one continue doing the maximum repetitions maybe with weights? Any suggestions welcome.

  3. Once you complete the challenge would you suggest doing the maximum repetitions daily to maintain..maybe adding weights? Any suggestions welcome.

  4. Watch out for the DOMS on this one guys. Delayed Onset Muscle Soreness. It should be uncomfortable but not agonizing.
    You can help yourself before by stretching out all the lactic acid and cooling down properly and by taking a bath in epsom salts.

  5. This squat challenge is 30 days long because it supports the theory that it takes 30 days of doing something to form a habit. Once you start and keep going, you will see the difference in your strength from day 1 to day 30. Even if you can not do the designated amount, aim lower and build up, you will still be impressed with your growth.

  6. When doing Squats I like to work other areas at the same time so I use hand weights at 3kg each and do tricep lifts when coming out of the squat and lowering them when I go in to the squat. I always try and find a way to bring weights in to a routine also.

  7. If you have pain anywhere in your body other than your bum or legs after doing Squats, you really do need to check your positioning as no where else should hurt. If you get pain in your back you have been positioned badly.

  8. I incorporate 100 squats in to a circuit training class I attend and wow, I hurt the day after but it is a good kind of hurt.
    I haven’t done this challenge yet but I want to do so as I love to hate squats. They are great for building muscle up and shaping that flabby bum!

  9. The first few days my butt didn’t feel very good but I didn’t stop and kept going!
    Now I am very very happy with the results.

  10. This can get you pretty fit if your mind is ready and you are emotionally strong enough to do this!
    I’d say DO IT!

  11. Always make sure you do proper squats or you will probably not see results.
    The calendar is pretty cool in here.
    Go for it, ladies.

  12. You can try using a sandbag to push your muscles a bit more. This way you increase your strength and work your butt as well. I either keep the sandbag above my head or on my chest as I squat down. I got this advice from a personal trainer at my local gym and I like the extra burn I get from doing these.

  13. If you feel discouraged by the number of repetitions in some of these days, DON’T. You can do these throughout the day or just do 10-20 then have a minute rest and continue. The whole idea is to work your legs and butt, not to exhaust them. I now do 100 squats in the morning and 100 squats before going to bed plus my daily workout and I’m happy with the results.

  14. If you want to get the most out of this challenge don’t just do the squats and call it a day. Try to do them at the end of your workout when your body is warm and a bit tired to make sure you give your body that extra push. It can either be HIIT workouts or an hour on the treadmill, whatever you like. But try to do something else besides squats if you want to actually see results.

  15. After doing this challenge two months in a row I can’t say I’ve noticed huge improvements. Perhaps I didn’t pay enough attention to my posture or did them too slow, don’t know. My lower body is a bit more toned than when I started but perhaps my expectations were too high. It works, but not to the extent I wanted.

  16. The most important advice anyone can give you regarding squats is to do them properly. Make sure you’re not wobbly and if you use weights pay close attention to your balance. Squats are great for developing your glutes and toning your thighs but it will also engage your core so try to add them to as many routines as possible.

  17. I’m on the 3rd day of my 30-day squat challenge. Thing is, I’ve been doing 250 squats in one set and line 300+ squats per day. Am I doing it wrong?

  18. Your legs will feel like wet noodles the first few days, but don’t stop. Within the first 2 weeks my husband actually stopped and took an extra long look at my bottom while I was getting dressed. His exact words were, “Whoa! Are you moonlighting as a video vixen because your tail is looking tight!” A video vixen?!? After just shedding most of my baby weight that was a serious compliment. I’m almost up to 200 a day now. Can’t stop, won’t stop.

  19. Love it, love it, love it. I first saw it on Instagram some time last year. I went all the way to 250 squats a day. It was hard at first, but once you get to 100 squats a day you really want to push yourself. By the time I got to 250, I felt like I was a squat killing machine, lol!

    Now about the results — much firmer butt. And I’ve got a nice lift to it now. It looks 100% ready for bathing suit season. Waaaay fewer cellulite dimples on my thighs, which is something I wasn’t really expecting. As a 45 year old mom, this was one of the best things I could’ve done for myself. Go for it, ladies!

  20. I just came back to say that I did it! The first week was tough because I hadn’t been working out very much. But after that, I was moving and grooving. I can feel the difference in my lower back and my thighs. My thighs really look and feel tighter.

    A few years ago I dislocated my kneecap and was advised to do more thigh strengthening exercises. Ever since I started doing the squat challenge my knee has felt less wobbly as well.

    And the best thing is that you don’t need any extra equipment. If you do it on a regular basis you will see results.

  21. I didn’t know there was such a thing as a squat challenge, but it looks like something I’ve already been doing. Every night I do about 50-100 squats. My daughter has a heavy backpack, and I wear it while I’m doing the squats to increase the weight resistance. If you remain consistent to it, you WILL see results. My thighs started looking better in less than 2 weeks.

  22. One of my facebook friends did the squat challenge a while ago, and I must admit she lost a lot of weight and looks fabulous now (she was a little hefty before, not that it matters to me, just saying). I congratulated her, but didn’t join in because squats are hard on my body. I’m thinking about it now.

  23. love the keaira workout, so full of energy! it tired me, but it was so nice! wish me good luck on this challenge, i want a better body by the end of this month 😀

  24. So many resources, it’s nice to see ladies loving the squat! There’s nothing better than those for a firmer, toned ass – even us guys know it! I always tell the ladies at my gym that if they want junk in their trunk, they better squat or do lunges 😀

  25. Wow, the article and all the comments are really making me want to do this challenge! I’ll probably combine it with the Abs and Dips challenge I found on another site, and see how much my body changes each month! 😀

    • I’m curious about that Dip Challenge, Annie! What parts of the body is it good for? If you have a link, I’d love to see it.

  26. Love the challenge! I’m halfway trough and I can clearly see differences, by butt looks so much perkier! I can’t believe I didn’t believe my bf at first when he said squats are great for the butt, I thought they were only for the legs!

  27. Love this squat! I do variations of it each month, it’s given my quite the booty! My legs got leaner and stronger too 😀

  28. I finally started this challenge and I noticed a difference in my strength and stamina. Day 1 was tougher than day 16! My butt and legs are certainly more toned now. I am going to try and incorporate squats into my daily routine from now on. The thing that I love the most is that you don’t need to go to the gym to do the challenge. I like to do them in the morning, that way i don’t make any excuses in the evening as to why I cannot work out.

    • Hmm, that’s the best reason I’ve seen for working out in the morning. I am totally *not* a morning person and couldn’t even think of it. however, I sometimes do catch myself falling for my excuses about being too busy to go to the gym at night, so maybe it’s worth rethinking.

  29. I just finished the 30 day squat challenge yesterday and it was tough but do-able!! The one I did finished at 250 squats on the last day, which I completed yesterday. It felt like a huge victory when I did that last squat, especially since it was my birthday! I felt like I had given MYSELF the gift of better health and a better body. I noticed a huge difference in my thighs and butt. I’m 42 , 5’7″, and 178 lbs (down from 213). I carry most of my weight around my middle, but I had a lot of loose skin on my inner thighs and a few dimples on the backs of my thighs. The squat challenge really firmed up my thighs and lifted my bum!! I know that one cannot spot-reduce fat from the body, but I know for sure you can tone and firm the muscles underneath and that really improves the appearance of the problem areas. I’m not sure what one would have to do to maintain that, I’m no workout expert, but I figure that I can easily bust out 50 or even 100 squats a day to maintain the improvements I’ve achieved. Hope this helps and I say go for it!! Great article Christine.

    • You have inspired me Amanda! I’m a 40 year old woman, 5’4″, 140 lbs. I also carry most of my weight in the mid section, but I also feel like my thighs look scrawny and unshapely.

      After reading your comment, I am totally inspired to get going with the challenge. Summer will be here fast and I want my thighs to look stronger before shorts season arrives. Keep up the good work.

  30. I’ve been doing it this challenge for a while, and its great.

    Tightening and lifting my booty…makes it look bigger in a good way.

    Great for getting your heart pumping too! I know its working because my husband even noticed the difference, and thats saying a lot! One time I dyed my hair red from blonde and he didn’t notice. I guess you can saw he likes big butts and he cannot lie lol

    • Haha, I’ve got the size down, but I could certainly use a lift! I wonder if my husband will notice, it would be nice to know that he was looking at me for a change.

  31. As a latina I must say that I got robbed! All of my aunts and mother have beautiful big butts. Me on the other hand I have a pancake booty. Its so sad and totally unfair. I am so conscience of it. I am going to start this challenge tomorrow. The good thing is that I love squats, even though my whole body aches the next day. It would be awesome to finally have a butt.

    • I think it’s wonderful how much body image has changed 🙂 I remember when I was younger, even though I had a beautiful body, everyone wanted to be so thin and me and my thick thighs so embarrassed that I always wore baggy clothes. Now, I realize that I would have been the envy of all of today’s video models. Live and learn, i guess.

  32. Oh my booty shorts! I have been looking for information regarding the squat challenge! I am so going to try this! I just love Jennifer Lopez’ booty it’s so round and she always looks good in clothes. I am going to get the 30 Day Squat Challenge Free app right now!


Please enter your comment!
Please enter your name here