woman doing squat

The 30-Day Squat Challenge That Will Totally Strengthen Your Butt

Your backside will be looking pretty peachy after this 30-day 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

woman doing basic squat exercise

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

woman doing 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

woman doing glute kickback

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

woman doing glute kickback

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Squat Challenge Rest Day

Give your lower body a rest today.

Day 21: Curtsy Squat

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

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

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

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

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

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

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

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

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

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.

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