7-Day Squat Challenge to Sculpt Your Butt and Legs

7-day squat challenge

Not ready to commit to the 30-day squat challenge? Take this 7-day squat challenge instead.

Get results with this easy-to-follow 7-day squat challenge workout. This 7-day squat challenge is a great way to ease yourself into the squat exercise.

It’s perfect for anyone just starting exercise and wants to start getting stronger.

Ok, before we jump into the squat challenge, let’s take a look at what the squat exercise is good for?

What are squat exercises good for?

The biggest benefit of squat is the strength you build in your leg muscles – hamstrings, quads, and calves.

In everyday life, this translates to better daily functions and improved mobility. In short, it develops the strength you need to enjoy your activities and more.

This is because squat is a functional exercise.

Squat mimics everyday movements like sitting and squatting down to tie a shoelace. And turning the move into an exercise is a great way to train the movement. All while, strengthening the legs and toning all your lower-body including the butt.

Yes, a squat is also known as the best exercise for firming and round your butt and shaping your legs.

The squat will shape your butt muscles by working the glutes and tone and shape your legs.

This is why we strongly feel squats will benefit you greatly.

So for the next 7 days, we are challenging you to take on this squat challenge.

If you are ready, let’s get started. 

1. Squat

Stand with your feet slightly wider than shoulder-width apart. Turn your toes and knees out slightly. Bend your knees to lower your body like you’re sitting in a chair. Keep your chest up to keep your back straight. 

When your thighs are parallel to the ground, push up through your heels and toes to raise yourself back up. When you reach the top of the squat, squeeze your butt. That’s one rep.

2. Squat Pulse

Stand with your feet slightly wider than shoulder-width apart. Keep your toes and knees slightly turned out. 

Bend your knees to lower your body like you’re sitting in a chair. Keep your back flat and don’t bend down from the back. 

When your thighs are parallel to the ground, slightly straighten your knees. Bend them again so your thighs are parallel. 

Push up through your heels and toes to raise yourself back to the standing position. When you reach the top of the move, squeeze your glutes. That’s one rep.’

3. Squat Jump

Stand with your feet slightly wider than shoulder-width apart. Turn your toes and knees out slightly. 

Bend your knees to lower your body like you’re sitting in a chair. Keep your chest up when going down. When your thighs are parallel to the ground, use your arms to jump straight up as high as possible. Be sure to push up through the heels. Arms are just to assist and add to the momentum. 

Squeeze your quads and butt as you jump, and land softly back in the squat position. That’s one rep.

4. Sumo Squat to Toe Raise

Stand with your feet two to three feet apart. Turn your toes and knees out slightly and keep your abs tight. Bend your knees to lower your body like you’re sitting in a chair. Keep your chest up as you go down to prevent your back from curving. 

When your thighs are parallel to the ground, push up through your heels and toes and come upon the tippy toes. 

Squeeze your glutes at the top, then lower your heels. Return to the starting position without losing control. 

That’s one rep.

5. Side Squat

Stand with your feet two to three feet apart and turn out your toes and knees slightly. Keeping your chest lifted, shift your weight to your right side. Begin bending your right knee until your right thigh is parallel to the ground. 

Your left leg remains straight. Push through your right heel to return to the standing position. That’s one rep. 

Complete the suggested number of reps on the right side before switching to the left.

7-Day Squat Challenge

Rest 15-30 seconds between sets.

Day 1: 

  • Warm-up: 20 jumping jack + stretching 
  • Exercise – squat: 15 reps x 5 sets (no weight) 

Day 2: 

  • Warm-up: 30-sec. running in place + stretching
  • Exercise – Squat Pulse: 15 reps x 5 sets

Day 3: 

  • Warm-up: 30-sec. running in place + stretching
  • Exercise – Squat Jump: 15 reps x 5 sets

Day 4: 

  • Warm-up: 30-sec. running in place + stretching
  • Exercise – Sumo Squat to Toe Raise: 15 reps x 5 sets 

Day 5: 

  • Warm-up: 30-sec. running in place + stretching
  • Exercise – Side Squat: 15 reps per side x 5 sets

Day 6: 

  • Warm-up: 30-sec. Running in place + stretching
  • Exercise – Squat: 20 reps x 5 sets

Day 7: Off

  • Rest your body.
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