Fitness Workouts Targeted Exercises Butt Workouts The 30-Day Squat Challenge That Will Totally Strengthen Your Butt Your backside will be looking pretty peachy after this 30-day squat challenge. By Lauren Mazzo Lauren Mazzo Facebook Instagram Twitter Website Lauren Mazzo has been working as a health and fitness writer and editor since 2015 — including six years at Shape, where she was formerly the senior editor. She's certified as a personal trainer and fitness nutrition specialist through the American Council on Exercise and is currently working on her health coach certification. In 2015, she graduated from Ithaca College with a B.A. in Journalism and minors in Writing and Honors, and while there, she also studied Sex, Gender, and Desire and The Science and Philosophy of Sex and Love. Prior to Shape, she worked for the digital team at Self Magazine and interned at Marie Claire. Her passion for all things health and fitness began as a teenager when she first started learning about nutrition and training as a competitive cheerleader. Since then, she's explored a variety of workouts, from weightlifting, running, and cycling to yoga, and continued cheering on the nonprofit team Cheer New York in New York City. While she's currently traveling the world as a nomad, you can catch her learning about the psychology of dating, attempting new adventure sports, and embracing the Blue Zone way of life. Shape's editorial guidelines Published on March 8, 2022 Share Tweet Pin Email In This Article View All In This Article 30-Day Squat Challenge Day 1: Basic Squat Day 2: Glute Kickback Day 3: Basic Squat + Kickback Squat Day 4: Basic Squat + Kickback Squat Day 5: 30-Day Squat Challenge Rest Day Day 6: Sumo Squat Day 7: Reaching Sumo Squat Day 8: Sumo Squat + Reaching Sumo Squat Day 9: Sumo Squat + Reaching Sumo Squat Day 10: 30-Day Squat Challenge Rest Day Day 11: Oblique Squat Day 12: Jump Squat Day 13: Oblique Squat + Jump Squat Day 14: Oblique Squat + Jump Squat Day 15: 30-Day Squat Challenge Rest Day Day 16: Narrow Squat Day 17: Pistol Squat Day 18: Narrow Squat + Pistol Squat Day 19: Narrow Squat + Pistol Squat Day 20: 30-Day Squat Challenge Rest Day Day 21: Curtsy Squat Day 22: Split Squat Day 23: Curtsy Squat + Split Squat Day 24: Curtsy Squat + Split Squat Day 25: 30-Day Squat Challenge Rest Day Day 26: Isometric Squat Day 27: Pop Squat Day 28: Isometric Squat + Pop Squat Day 29: Isometric Squat + Pop Squat Day 30: Final Superset Squat Challenge There's a reason everyone is still so crazy about squats: They're an all-in-one blast for your glutes, thighs, and core, meaning you're building muscle all over your body in one epic move. But there's no reason to stick to basic squats for the rest of your life. We tapped Alex Silver-Fagan, an ACE-certified Nike trainer based in New York City, to round up all the best variations to create this 30-day squat challenge. Each day, dedicate a few minutes to the move(s) on the 30-day squat challenge calendar — but keep up with your usual workout routine if you can. On the last day, do the total-booty boot camp for your workout and feel the lower-body burn. (P.S. you'll want to read up on the most common squat mistakes before you tackle this 30-day squat challenge.) 30-Day Squat Challenge Day 1: Basic Squat A. Stand with feet shoulder-width apart and hands clasped in front of chest, elbows slightly bent. B. Brace abs, push hips back, and bend knees, lowering body into a squat. Pause at the bottom, then push back up to the starting position. Do 15 reps. 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 rep. Do 20 reps. Day 3: Basic Squat + Kickback Squat Combine the Basic 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 reps of the Basic Squat. B. Do 15 reps of the Kickback Squat. Day 4: Basic Squat + Kickback Squat Combine the Basic Squat from Day 1 and the Kickback Squat from Day 2. A. Do 20 reps of the Basic Squat. B. Do 20 reps of the Kickback Squat. Day 5: 30-Day Squat Challenge Rest Day Give your lower body a rest today. Dying to squat some more? Wait until tomorrow — here's why rest days are important and how to optimize them for recovery. Day 6: Sumo Squat A. Stand with feet wider than shoulder-width apart and toes slightly turned out. Place hands on hips. B. Push hips back and squat down, keeping chest up and knees out. Then stand back up to the starting position. That's one rep. Do 15 reps. Day 7: Reaching Sumo Squat A. Stand with feet wider than hip-width apart, knees and toes turned out slightly. Lower into a deep squat, pushing hips back and reaching fingertips to the floor, keeping spine naturally straight, chest lifted, and eyes focused ahead. B. Push back to standing position, then extend arms straight overhead, keeping them close to your ears as you raise up on your tiptoes. Return to the starting position. That's one rep. Do 20 reps. Day 8: Sumo Squat + Reaching Sumo Squat Combine the Sumo Squat from Day 6 and the Reaching Sumo Squat from Day 7. A. Do 15 reps of the Sumo Squat. B. Do 15 reps of the Reaching Sumo Squat. Day 9: Sumo Squat + Reaching Sumo Squat Combine the Sumo Squat from Day 6 and the Reaching Sumo Squat from Day 7. A. Do 20 reps of the Sumo Squat. B. Do 20 reps of the Reaching Sumo Squat. Day 10: 30-Day Squat Challenge Rest Day Give your lower body a rest today. If you haven't been working your upper body, try this no-weight arm workout. Day 11: Oblique Squat A. Place hands on head, elbows pointing out. Stand with your feet shoulder-width apart and descend into a squat position. B. Press back into standing position and lift left leg higher than hip level while crunching side so left elbow taps left knee. Return to the starting position, and repeat on the other side. That's one rep. Do 15 reps. Day 12: Jump Squat A. Stand with feet shoulder-width apart, hands clasped in front of chest, and descend into a squat position. B. Explosively push upward, jumping as high as possible. Make sure to drive through heels and not toes. Upon landing, immediately squat down. That's one rep. Do 20 reps. Day 13: Oblique Squat + Jump Squat Combine the Oblique Squat from Day 11 and the Jump Squat from Day 12. A. Do 15 reps of the Oblique Squat. B. Do 15 reps of the Jump Squat. Day 14: Oblique Squat + Jump Squat Combine the Oblique Squat from Day 11 and the Jump Squat from Day 12. A. Do 20 reps of the Oblique Squat. B. Do 20 reps of the Jump Squat. Day 15: 30-Day Squat Challenge Rest Day You're halfway done with the 30-day squat challenge! Take a break. (Or if you wanna keep moving, try this standing core workout.) Day 16: Narrow Squat A. Stand with hands clasped in front of chest, feet together. B. Lower into a squat until thighs are parallel to floor. Hold, then return to the starting position. That's one rep. Do 15 reps. Day 17: Pistol Squat A. Stand upright with feet shoulder-width apart. Place heel of left foot on the floor slightly in front of you, toes up. (Advanced: Hold your leg completely off the floor as shown.) B. Raise left leg in front of body as you push hips backwards and bend into a squat on the standing leg. If necessary, extend arms in front of you to assist with balance. Lower hips as low as possible, keeping front leg lifted. Push back to the starting position. That's one rep. Do 10 reps. Switch sides; repeat. Day 18: Narrow Squat + Pistol Squat Combine the Narrow Squat from Day 16 and the Pistol Squat from Day 17. A. Do 15 reps of the Narrow Squat. B. Do 15 reps of the Pistol Squat on each side. Day 19: Narrow Squat + Pistol Squat Combine the Narrow Squat from Day 16 and the Pistol Squat from Day 17. A. Do 15 reps of the Narrow Squat. B. Do 20 reps of the Pistol Squat on each side. Day 20: 30-Day Squat Challenge Rest Day Give your lower body a rest today. Day 21: Curtsy Squat A. Stand with feet hip-width apart and elbows bent, hands clasped in front of chest. Lower into a squat, thighs parallel to floor. B. Step right foot back and to the left, and squat an inch lower. Return to the starting position. Repeat on the opposite side. That's one rep. Do 10 reps. Switch sides; repeat. Day 22: Split Squat A. Stagger stance with front foot 2 to 4 feet in front of rear foot. Stay on the toes of rear foot. B. Lower hips until front thigh is at least parallel to the floor. Push through the front leg's heel, and drive the hips and knees upward, to return to the starting position. That's one rep. Do 15 reps. Switch sides; repeat. Day 23: Curtsy Squat + Split Squat Combine the Curtsy Squat from Day 21 and the Split Squat from Day 22.A. Do 10 reps of the Curtsy Squat on each side. B. Do 10 reps of the Split Squat on each side. Day 24: Curtsy Squat + Split Squat Combine the Curtsy Squat from Day 21 and the Split Squat from Day 22. A. Do 15 reps of the Curtsy Squat on each side. B. Do 15 reps of the Split Squat on each side. Day 25: 30-Day Squat Challenge Rest Day Take the day off from this squat challenge. Instead, try this yoga flow for a calm mind. Day 26: Isometric Squat A. Stand with feet hip-width apart and arms by sides. Squat, clasping hands in front of chest, elbows bent by sides. B. Staying in the squat, extend left leg out to the side and tap toe to floor. Return to the starting position, then repeat on the opposite side. That's one rep. Do 10 reps. Day 27: Pop Squat A. Stand with feet wider than shoulder-width apart and toes slightly turned out. Clasp hands in front of chest. B. Explosively push off feet, bringing them together as you jump into the air, arms extended at an angle behind you. Land back in the squat position. That's one rep. Do 30 reps. Day 28: Isometric Squat + Pop Squat Combine the Isometric Squat from Day 26 and the Pop Squat from Day 27. A. Do 15 reps of the Isometric Squat each side. B. Do 20 reps of the Pop Squat. Day 29: Isometric Squat + Pop Squat Combine the Isometric Squat from Day 26 and the Pop Squat from Day 27. A. Do 20 reps of the Isometric Squat on each side. B. Do 30 reps of the Pop Squat. Day 30: Final Superset Squat Challenge Do 2 sets of 5 reps of each move in the 30-day squat challenge. Then do a happy dance (and give your glutes a lil' stretch afterward), because you officially finished the #squatchallenge. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit