Squat Challenge


    Squats are an amazing exercise!

    The squat exercise is what’s known a compound movement meaning it incorporates many muscle groups. Many people think that squats are a leg exercise. While they definitely do work your legs, they’re also a great core exercise.

    In Fact- Squats have long been a favorite of fitness trainers because it intensely works the 5 following areas:

    • Glutes
    • Quads
    • Hamstrings
    • Hips
    • Abdominals

How to Perform a Proper Basic Squat Movement

To start on the way to achieving the 30 day squat challenge results you want, learn how to do the basic squat step by step.

  1. Stand with your feet shoulder width apart, lift your chin up and push your chest up and out.
  2. Raise your arms up in front of you to the shoulder height with the palms down, just like you are getting ready to dive into water.
  3. Squat down like you are about to sit in a chair. Your thighs should be parallel to the floor. It’s easy if you arch your back slightly and put your weight in your heels.
  4. Return to a standing position.

Squat Variations (VIDEO)

Check out these 20 (seriously, 20!) ways to drop it low and get a serious workout.

What If You Can’t DO a Squat? (VIDEO)

Squats can be a pretty intense exercise so it’s always best to start slow and work your way up. If you think you might have trouble with the basic squat movement, don’t worry! Below we’ll go over a modified version of the squat to help you get started…

Squats for bad knees: https://www.youtube.com/watch?v=u6OAmiNOEdM

Modified Squats for Plus Size Exercisers

Here’s a great video from Coach Tulin that explains how to modify the squat. Coach Tulin explains…

video: https://www.youtube.com/watch?v=cc8An3PrEdE

The 30 Day Squat Challenge

The challenge includes 5 different types of squats or any modified version of each. You'll do a few reps of each squat each day building up as you go. 

Narrow Squat (quads & upper thighs)


Narrow Squat with Back Kick (quads & upper thighs, glutes, hips)


Basic Squat (quads & glutes)


Basic Squat with Side Leg Lift (quads & upper thighs, hips)


Sumo Squat (quads, glutes & inner thighs)


Squat Challenge

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The challenge starts slow so take it easy and focus on making the movements smoothly. Of course, take this at your own pace and listen to your body....and always check with your doctor before starting any new program to make sure it's 100% safe for you. Start at day 1 and increase slowly as you go. Make sure to rest as often as you need to!

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