The ultimate 30 day squat challenge to completely transform your butt from flat to full.
This squat challenge is literally the best workout for your butt.
If you want to shape your butt, have it grown in size, then there's no better butt exercise than the squat.
In fact, fitness gurus call squat the king of all exercises.
This is because the squat exercise can tone your butt, shape up your thighs, and even flatten your abs.
In fact, you can combine it with these belly fat burning exercises and call it the "30 day ab and squat challenge".
What's also great about squat is, it's tested and proven.
Per many studies, it can take your rear from flat to full, without fail (1).
And it works for anyone.
Even the non-gym rats among us can get started on squats and perfect the butt.
Squatting for a butt challenge has other benefits.
It improves your everyday life by keeping the leg and butt muscles strong. It can also improve your athletic performance.
Though, squatting every day is not free from harm.
It can cause more harm than good if you squat the wrong way.
It can hurt your knees, lower back, and ankles.
And you see that a lot around the gym.
With the rise of "30 day squat challenge" that have you do 100 squats a day, you see more bad squats everywhere.
This poses danger.
Kathleen Trotter, fitness trainer shares the same concern.
She writes the mainstream "30 day challenge" expectations are not SAFE.
Most people can barely do a proper squat, let alone 50. Needless to say, doing 100 squats per day will most likely lead to an injury.
For safety, it's crucial to learn the proper form and warm up with a basic move like bodyweight squat.
Performing the same squats for 7 days a week for 30 days is also not good for your body.
Your body needs time to recover and rest before your next squat session.
And any good squat challenge should have a rest period in mind.
Jonathan Ross, ACE expert also advises the importance of recovery after a workout.
That's because you make progress when you recover from the workout, not while training.
Not taking a day off skips this essential rest.
So to have a safer, more effective butt challenge, we created a better "30 Day Squat Challenge".
It's safer, more effective, and beginner friendly.
It's designed to maximize your butt-shaping results while keeping you safe and injury-free.
It's well suited for people who are new to exercise.
It's also great for people of all fitness levels as it adds challenges in proper doses.
30 Day Squat Challenge
1. Wall Squat
Stand with your back against a wall. Place your feet about 2 feet out in front of you. Lean back so your hips, back, shoulders, and head are against the wall. Hold your arms straight out in front of you.
Slowly lower your body until your thighs are parallel to the floor. Hold the position.
Stand as tall as you can with your feet shoulder-width apart and look straight ahead. Lower your body as far as you can by pushing your hips back and bending your knees.
Pause, then slowly push yourself back to the starting position. Continue for the set number of reps.
3. Lateral Squat
Hold a pair of dumbbells at your sides. Step out to the left with your left leg and bend your left knee. Sit back to lower into a side lunge, keeping your back flat as you lower the right dumbbell inside the left foot.
Pause then press through the left foot to return to start.
That's one rep. Repeat on the other side. Continue alternating for the prescribed number of repetitions on each side.
4. Bulgarian Squat
Begin by placing the toes of your right foot on a bench, box, stair or chair with your left leg straight.
Make sure your left foot is out far enough, about 2 to 3 feet apart. Bend your left knee, squeeze your right glute, and lower your body towards the ground.
Pause for 1-2 seconds. Press your left heel into the ground to straighten your left knee.
This completes one rep. Continue for the prescribed number of repetitions.
You did it!
You completed your 30-day butt challenge. You must be feeling pretty amazing.
How's your booty?
It must be more shaped and lifted!
And your legs must also be leaner and more toned than your day.
This is what happens when you take a 30 day squat challenge.
Amazing transformation happens to your body.
After your 30 days, don't forget to share your success to inspire others!
Post your before and after pics in comments below.
We would love to see your squat results to get inspired!
Too easy for you? Add our 30-Day Ab Challenge to feel the burn!
Be sure to let us know how you did at the end of your challenge!