The 30 Day Squat Challenge is a simple 30 day exercise plan, where you do a set number of squat exercises each day with rest days thrown in. The workout increases intensity slowly and day 30 will test anyone.We've put together the ultimate 30-day squat challenge, featuring 12 squats that tighten and tone. Master a different squat or increase your reps each day.

 

 

 

 

This variation fires your glutes right from the start.Start with your feet a little wider than shoulder width apart and squat.As you stand up, transfer your weight to one leg and kick back with the opposite leg.Return to the starting position and repeat on the other side.

 

This variation helps you keep your torso lifted throughout the exercise, while giving your glutes extra attention.

Stand with feet wider than shoulder-width apart and your toes slightly turned out. Hold a dumbbell in each hand in front of your hips.Push your hips back and squat down, keeping your chest up and knees out. Bring the weights down to the floor in between your legs. Then stand back up to starting position.

 

 

Adding the reach gets your calves firing. It also boosts your heart rate. 

 

Even a classic squat carves your core, but this oblique squat takes your ab workout to the next level.

 It adds some shoulder mobility work to the mix.Place your fingers on the back of your head and pull your elbows back so that they’re in line with your body.Dip your knees in preparation to leap.Explosively jump as high as you can.When you land, immediately squat down and jump again.

This stance sets you up for the pistol squat that follows.

Stand with your feet touching. Hold your hands comfortably in front of your chest to help you stay balanced and bend your knees, lowering your hips deeply, bringing your thighs parallel with the floor if you can. Be sure to keep weight back in your heels.Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.This counts as one rep.

 

Your glutes are forced to work harder as you stand upright and push your hips forward.

 

These next two moves play with different planes of motion. First, you move laterally in this curtsey squat...Stand upright with your arms facing out. As you lower your body pick one foot up off the floor and cross it behind your other leg. Keep your arms facing out and slowly lower your body down until your hips are in a normal squat position. Drive up through your standing leg and repeat on both sides.

 

Then, you transition into a front-to-back motion in the split squat.

 

 

 

Stand with feet hip-width apart, toesturned out, arms by sides. Lower into a squat until butt is parallel to the floor and extend arms slightly behind you. Jump straight up, bending knees in front of hips and swinging arms forward to tap tops of thighs with elbows. Land in a squat.

 

 

 

Adding in the pop squat gives your legs a breather after the isometric squat, flushing out the lactic acid, while also adding some cardio.

Stand with your feet hip-width apart. Sit your hips back and down into a squat position. Jump straight up into the air and land softly back into the squat position. Repeat.

The Final Superset Challenge

On the last day of this 30-day squat challenge, combine each move together for the following superset workout:

Superset 1
Basic squat: 5 reps
Kickback squat: 5 reps on each leg
Repeat once

Superset 2
Sumo squat: 5 reps
Reaching sumo squat: 5 reps
Repeat once

Superset 3
Oblique squat: 5 reps
Jump squat: 5 reps
Repeat once

Superset 4
Narrow squat: 5 reps
Pistol squat: 5 reps on each leg
Repeat once

Superset 5
Curtsey squat: 5 reps each leg
Split squat: 5 reps each leg
Repeat once

Superset 6
Isometric squat with toe taps: 5 reps each leg
Pop squat: 5 reps

Repeat once