This 30-Day Squat Challenge Will Strengthen Your Glutes With Nothing but Your Bodyweight

Jenny Sugar

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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