Need a simple way to shake up your workout routine? A 30-day squat challenge will work your lower body like nothing else. But we’re not talking about a squat challenge that includes just one type of squat. Our version involves five different squat variations to work your glutes, hamstrings, quads, and calves. We start off with 40 squats on day one, and eventually you’ll build up strength with the goal of completing 200 total reps (40 reps of each variation) in 30 days.
Here is the 30-day plan created by ACE-certified trainer and boxing coach Kollins Ezekh. He said to follow the rep range broken down day by day in the chart, and added that building up to higher reps will not only challenge you and increase your strength, but will also build muscle endurance. Follow the plan and adjust it as needed according to your schedule and ability level. Ezekh said on the days you’re performing the squat exercises, doing extra workouts for the lower body won’t necessarily be harmful, but fitness is about balance. So while you are doing this squat challenge, you should focus on adding in upper body- and core workouts when you have extra time.
30-Day Squat Challenge
Equipment needed: none
Directions: After warming up with a few minutes of cardio such as jogging in place, jumping jacks, or jumping rope, perform all five squat variations for the designated amount of reps per day. For both the narrow squat with back kick and the basic squat with side leg lift, be sure to do the designated number of reps on both sides (so if the plan says 10 reps, complete 10 reps per side for 20 reps total). After each day’s workout, do these lower-body stretches.
- Narrow squat
- Narrow squat with back kick
- Basic squat
- Basic squat with side leg lift
- Sumo squat
| Day | Reps | Number of Squats |
|---|---|---|
| Day 1 | 8 reps of each | 40 |
| Day 2 | 9 reps of each | 45 |
| Day 3 | 10 reps of each | 50 |
| Day 4 | 11 reps of each | 55 |
| Day 5 | 12 reps of each | 60 |
| Day 6 | 13 reps of each | 65 |
| Day 7 | Rest | 0 |
| Day 8 | 14 reps of each | 70 |
| Day 9 | 15 reps of each | 75 |
| Day 10 | 16 reps of each | 80 |
| Day 11 | 17 reps of each | 85 |
| Day 12 | 18 reps of each | 90 |
| Day 13 | 19 reps of each | 95 |
| Day 14 | Rest | 0 |
| Day 15 | 20 reps of each | 100 |
| Day 16 | 21 reps of each | 105 |
| Day 17 | 22 reps of each | 110 |
| Day 18 | 23 reps of each | 115 |
| Day 19 | 24 reps of each | 120 |
| Day 20 | 25 reps of each | 125 |
| Day 21 | Rest | 0 |
| Day 22 | 26 reps of each | 130 |
| Day 23 | 28 reps of each | 140 |
| Day 24 | 30 reps of each | 150 |
| Day 25 | 32 reps of each | 160 |
| Day 26 | 34 reps of each | 170 |
| Day 27 | 36 reps of each | 180 |
| Day 28 | Rest | 0 |
| Day 29 | 38 reps of each | 190 |
| Day 30 | 40 reps of each | 200 |
Keep reading for instructions on the five different variations.
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