30-Day Squat Challenge: Fuller Booty and Thigh Gap are No Dreams

In just 30 days, without any particular change to your diet, you will get a perfect booty that will drive the men in your life crazy. Not to mention the bonus of an average 1% Body Mass Index(BMI) decrease and 2% waist measurement decrease. Interested? Have a go at this tried-and-true 30-day Squat Challenge, which has been handcrafted by us with love for you.

#Day 1: Standard Squat

Feet shoulder width apart, imagine like you’re sitting back into a chair, lengthening your spine, reaching your hips back, bending your knees, and then exhale to come up. Do 15 reps.

#Day 2: Kickback Squat

Kickback Squat

Start with a standard squat, and as you stand up, you’re gonna transfer your weight onto one leg, so that you can use your other leg to kick back. When you kick your leg back, focus on squeezing and tightening your booty. Do 20 reps.

#Day 3: Standard Squat + Kickback Squat

Standard Squat + Kickback Squat

Yeah, just combine the above two moves. 15 reps for each. You are one step closer to a hotter booty!

#Day 4: Standard Squat + Kickback Squat

Standard Squat + Kickback Squat

Same moves as yesterday. But raise to 20 reps for each. You can do it!

#Day 5: Rest Day

Rest Day

Rest Day is necessary. On the one hand, rest allows your muscle to grow. On the other hand, overtraining can be harmful for your body and cause weight-loss plateau. So take a rest for the day and sleep well.

#Day 6: Sumo Squat

Your feet are going to be positioned wider than your shoulder or hips. Another trick here is that your knees and toes are going in that same direction. Pay attention to make your chest nice and open, abs engaged, just like your regular squat. Do 15 reps.

#Day 7: Reaching Sumo Squat

Reaching Sumo Squat

Keep the same leg-moves as the sumo squat, but this time, you squat with your arms down, and you stand up with your arms reaching over your head. Of course, you can use a dumbbell to add some extra kick to the workout. Do 20 reps.

#Day 8: Sumo Squat + Reaching Sumo Squat

Sumo Squat + Reaching Sumo Squat

Combine the above two moves, and do 15 reps for each.

#Day 9: Sumo Squat + Reaching Sumo Squat

Sumo Squat + Reaching Sumo Squat

Still the above two move, and do 20 reps for each.

#Day 10: Rest Day

Rest Day

Yoho~ another rest day!

#Day 11: Oblique Squat

Start with a standard squat, but with your hands behind your head. As you come up push from your heels, and you are going to squeeze and crunch on one side. Push back again, and when you come up, you are going to squeeze and crunch on the other side. This is one rep. Do 15 reps.

#Day 12: Jump Squat

Jump Squat

This is a powerful and explosive movement. Start with a standard squat, bringing your hips back, sitting down. Remember your arms are going to be the driving force in this movement, and remember to always keep your abs tight. As you come up, jump as high as you can, then land softly. Do 20 reps.

#Day 13: Oblique Squat + Jump Squat

Oblique Squat + Jump Squat

Repeat the above two moves. Do 15 reps for each.

#Day 14: Oblique Squat + Jump Squat

Oblique Squat + Jump Squat

Repeat the above two moves. Do 20 reps for each.

#Day 15: Rest Day

Rest Day

OMG, it’s half of your 30-day squat challenge plan! Time goes fast, right? Take a break today, you are getting closer to a perfect butt.

#Day 16: Narrow Squat

For a narrow squat, you should bring your feet together, and squat straight down from here. Push your hips all the way back, squat down, and then just press it straight up. Pretty easy. Do 15 reps.

#Day 17: Pistol Squat

Pistol Squat

Stand on one leg, then squat all the way down into a full squat on that leg, stretching your arms and legs in front of you for counterbalance. Then you press up with your arms down but your legs stretching. Then change to your other leg. Do 10 reps.

#Day 18: Narrow Squat + Pistol Squat

Narrow Squat + Pistol Squat

Repeat the above two moves. Do 10 reps for each.

#Day 19: Narrow Squat + Pistol Squat

Narrow Squat + Pistol Squat

Repeat the above two moves. Do 15 reps for each.

#Day 20: Rest Day

Rest Day

Happy Rest Day! But if you want to keep moving, you could do some stretch moves to relax your lower body.

#Day 21: Curtsey Squat

Curtsey Squat

Start with a standard squat, after you press up, cross one of your legs behind to perform a curtsey. Your leg behind your body should be supported on your toes. It’s a nice deep lunge bringing your back knee down. Then back up and repeat the moves on the other side. This is one rep. Do 10 reps.

#Day 22: Split Squat

Split Squat

It’s also called as split lunge. Put one foot forward first, lunge down, keeping your back flat and shoulders open. Remember your front leg should be 90 degrees with your knee. Then press up and alternate. This is one rep. Do 15 reps.

#Day 23: Curtsey Squat + Split Squat

Curtsey Squat + Split Squat

Repeat the above two moves. Do 10 reps for each.

#Day 24: Curtsey Squat + Split Squat

Curtsey Squat + Split Squat

Repeat the above two moves. Do 15 reps for each.

#Day 25: Rest Day

Rest Day

Time to take a break again.

#Day 26: Isometric Squat

Isometric Squat

Start with a standard squat, and as you stand up, push one leg to the side and then push your hips back. Then to the other side. This is one rep. Do 10 reps.

#Day 27: Pop Squat

Pop Squat

Position your leg a little wider than shoulder-width apart with the toes slightly pointed out and knees slightly bent. Then start a squat, once you reach your bottom position, begin to push through your heels to ascend upwards. Generate enough power to jump upwards. As you jump upwards, bring both feet inward towards one another, so that you land with your feet a few inches apart. As you land on your toes with your feet closer together, immediately propel yourself upwards and jump to return to your start position. This is one rep. Do 30 reps.

#Day 28: Isometric Squat + Pos Squat

 Isometric Squat + Pos Squat

Repeat the above two moves. Do 20 reps for each.

#Day 29: Isometric Squat + Pos Squat

Isometric Squat + Pos Squat

Repeat the above two moves. Do 30 reps for each.

#Day 30: You Made It!

You Made It

Do 2 sets of 5 reps for each of the above moves. And then go watch yourself in the mirror, you’ll see a perfect butt on you! Congrats!