What is the 30-Day Squat Challenge for Beginners?

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Target multiple muscle groups in one simple motion

Co-authored by Melody Sayers, MS, RD, NASM-CPT and Mason Martinez, BA

Last Updated: June 20, 2024 Fact Checked

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• Week 1
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• Week 2
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• Week 3
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• Week 4
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• What is the squat challenge?
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• Benefits of Squats
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• Is doing squats every day a good idea?
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• Video

|Show more |Show less

Ready to kickstart your fitness era? The 30-Day Squat Challenge is a beginner-friendly fitness challenge that encourages daily movement through a compound exercise. Squats are a great all-in-one exercise that improves mobility, flexibility, and lower-body and core strength. A 30-day challenge is healthy, so long as you follow a squat’s proper form and incorporate 1-2 rest days per week. In this guide, we'll teach you everything there is to know to perform an effective squat with wikiHow's 30-Day Squat Challenge!

What is the 30-Day Squat Challenge for beginners?

A 30-Day Squat Challenge encourages daily movement and targets multiple muscles with a compound exercise. It's safe for beginners—just make sure to use the proper form. Do basic squats every day and increase the reps (15-30) or add variations like Bulgarian split, jump, and sumo squats for a more comprehensive workout.

Steps

Section 1 of 7:

Week 1 of the 30-Day Squat Challenge

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1. 1
   Day 1: Basic Bodyweight Squat Start with your feet slightly wider than hip-width apart. Turn your toes slightly outwards with your hands placed by your sides. Pull your shoulders down and back to get into proper form. Tighten your core and shift your weight back into your heels. Push your hips towards the wall behind you. Lower down until your thighs are parallel to the floor. Hold for one second before rising. Repeat.

   • Perform 15 reps.
   • According to Personal Trainer Melody Sayers, “A couple of things you need to look out for when performing a squat: make sure your knees do not turn in as you sit back, your don’t toes point out, your knees don’t come over the front toes, your chest is up and doesn’t fall too far over your knees, [and] your lower back isn’t arched.” These are common mistakes people make when performing a squat.
2. 2
   Day 2: Sumo Squat Stand with feet wider than your hips and point your toes out at a 45-degree angle. Brace your core to stabilize your spine. Bend your knees and lower your body until your thighs are parallel to the floor.

   • Perform 15 reps.
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3. 3
   Day 3: Jump Squat Place your feet hip-width apart and keep your arms by your sides. Pull your shoulders down and back and engage your core muscles. Shift your hips back and down. Lower down until your heels start to lift off the floor. Maintain a flat back and explode upwards. As you jump, keep your feet parallel to the floor. Land softly and roll backward toward your heels. Repeat with no rest between each rep.

   • Perform 15 reps.
4. 4
   Day 4: Basic Bodyweight Squat Repeating the same basic movements helps you master them. Return with your feet slightly wider than your hips. Tighten your core and shift your weight back into your heels. Lower down until your thighs are parallel to the floor.

   • Perform 15 reps.
   

   Gunnar Peterson, Celebrity Personal Trainer

   You don't need lots of gym equipment to get an effective workout. "There's so much you can do with bodyweight alone. The basics always come up for a reason: sit-ups, planks, push-ups. They'll always give you results. The way to take it up a notch is to compound the basics to work multiple muscle groups at once."
5. 5
   Day 5: Rest Day Give your muscles a rest day to allow your body to repair damaged or sore muscle tissue. If you're feeling incredibly sore, using a foam roller to relieve tension from your body may be beneficial. Use a roller by running it slowly back and forth along your hips, calves, or thighs.
6. 6
   Day 6: Sumo Squat Stand with feet wider than your hips and point your toes out at a 45-degree angle. Brace your core to stabilize your spine. Bend your knees and lower your body until your thighs parallel the floor.

   • Perform 15 reps.
7. 7
   Day 7: Jump Squat Place your feet hip-width apart and keep your arms by your sides. Engage your core muscles and shift your hips back and down. Lower down until your heels lift off the floor and explode upwards. As you jump, keep your feet parallel to the floor. Land softly and roll backward toward your heels. Repeat with no rest between each rep.

   • Perform 15 reps.
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Section 2 of 7:

Week 2 of the 30-Day Squat Challenge

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1. 1
   Day 8: Narrow Squat Although it's almost identical to a basic bodyweight squat, for a narrow squat, place your feet together. Keep your legs closed and knees touching. To maintain your balance, clasp your hands in front of you. Lower down until your thighs are parallel to the floor. Hold for three seconds and return to the starting position.

   • Perform 20 reps.
   • If you’re experiencing a slight discomfort or need assistance with balance, Personal Trainer Tiffany Stafford recommends standing in front of a bench, chair, or couch so you have something behind you to catch you. A support device can help prevent your quads from overworking and can help eliminate knee pain.
2. 2
   Day 9: Curtsy Squat Stand with your feet hip-width apart and hold your hands clasped in front of you for balance. Take a step diagonally backward with one leg. Then, cross it behind your body and slightly to the side. Bend both of your knees and lower your body until your back shin is parallel to the ground. Keep your chest lifted. Push through the heel of your front foot to return to the starting position.

   • Perform 10 reps on each leg.
3. 3
   Day 10: Rest Day Use the rest day to recover your muscles. You can also opt for an active rest day and walk or take a yoga class to stretch your muscles.
4. 4
   Day 11: Eagle Squat Perfect your balance with an eagle squat. Start with your legs together. Cross your right leg over the left and interlink your arms so your right elbow is beneath your left and your palms are touching. Squat down, hold for three seconds, and repeat.

   • Perform 10 reps on each leg.
5. 5
   Day 12: Narrow Squat Place both feet together. Keep your legs closed and knees touching. To maintain your balance, keep your hands clasped in front of you. Lower down until your thighs are parallel to the floor. Hold for three seconds and return to the starting position.

   • Perform 20 reps.
6. 6
   Day 13: Curtsy Squat Stand with your feet hip-width apart and hold your hands clasped in front of you for balance. Take a step diagonally backward with one leg. Then, cross it behind your body and slightly to the side. Bend both of your knees and lower your body until your back shin is parallel to the ground. Keep your chest lifted. Push through the heel of your front foot to return to the starting position.

   • Perform 10 reps on each leg.
7. 7
   Day 14: Eagle Squat Start with your legs together. Cross your right leg over the left and interlink your arms so the right elbow is beneath the left and your palms are touching. Squat down, hold for three seconds, and repeat.

   • Perform 10 reps on each leg.
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Section 3 of 7:

Week 3 of the 30-Day Squat Challenge

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1. 1
   Day 15: Rest Day Take a break! Allow your muscle fibers to heal and grow while you take the day off. Or, opt for an active rest day with some light exercise, like a brisk walk.
2. 2
   Day 16: Single Leg Squat Start with your feet hip-width apart and one foot slightly forward. Lean your body weight forward over your front foot. Then, brace your torso to stabilize your spine. Press down into your forward foot and bend forward at the hips. Maintain a flat back and push your weight back into your front hip. Push through your foot to lift up.

   • Perform 15 reps on each leg.
3. 3
   Day 17: Jump Squat Place your feet hip-width apart and keep your arms by your sides. Engage your core muscles and shift your hips back and down. Lower down until your heels lift off the floor and explode upwards. As you jump, keep your feet parallel to the floor. Land softly and roll backward towards the heel. Repeat with no rest between each rep.

   • Perform 25 reps.
   • If you want to increase the intensity, place a resistance band just above your knees.
4. 4
   Day 18: Bulgarian Split Squat Stand before a bench, chair, or couch. Start with your feet hip-width apart and one foot forward with the other behind your body, resting on a bench. Keep the back leg straight while lowering the front knee to the floor. Before your knee hits the floor, press your foot into the ground and return to standing.

   • Perform 15 reps on each leg.
   • Alternatively, you can forego the bench, chair, or couch and perform a regular split squat mimicking a lunge.
5. 5
   Day 19: Jump Squat Place your feet hip-width apart and keep your arms by your sides. Engage your core muscles and shift your hips back and down. Lower down until your heels lift off the floor and explode upwards. As you jump, keep your feet parallel to the floor. Land softly and roll backward towards the heel. Repeat with no rest between each rep.

   • Perform 25 reps.
   • If you want to increase the intensity, place a resistance band just above your knees.
6. 6
   Day 20: Rest Day Opt for a low-impact workout, like walking around the block, taking a quick swim, or going on a bike ride. If you find yourself in the gym, try the rowing machine or an elliptical for 25-30 minutes.
7. 7
   Day 21: Bulgarian Split Squat Stand before a bench, chair, or couch. Start with your feet hip-width apart and one foot forward with the other behind your body, resting on a bench. Keep the back leg straight while lowering the front knee to the floor. Before the knee hits the floor, press your foot into the ground and return to standing.

   • Perform 15 reps on each leg.
   • Alternatively, you can forego the bench, chair, or couch and perform a regular split squat mimicking a lunge.
   • If you want to increase the intensity, hold a dumbbell in both hands in a vertical position in front of your chest. Start with a lightweight dumbbell, like 5 lb (2.3 kg).
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Section 4 of 7:

Week 4 of the 30-Day Squat Challenge

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1. 1
   Day 22: Weighted Basic Squat Start with your feet slightly wider than hip-width apart. Turn your toes slightly outwards with your hands placed by your sides. Hold a dumbbell horizontally between your chest. Pull your shoulders down and back to get into proper form. Tighten your core and shift your weight back into your heels. Push your hips towards the wall behind you. Lower down until your thighs are parallel to the floor. Hold for one second before rising. Repeat.

   • Perform 30 reps.
   • Start with a lightweight dumbbell, like 5 lb (2.3 kg). However, if you want to increase the intensity, move up in weight.
2. 2
   Day 23: Weighted Sumo Squat Stand with feet wider than your hips and point your toes out at a 45-degree angle. Brace your core to stabilize your spine. Hold a dumbbell in each hand. As you bend your knees and lower your body, maintain a straight back and try to get the dumbells as close to the floor as possible. Keep your thighs parallel to the floor.

   • Perform 30 reps.
   • Start with a lightweight dumbbell, like 5 lb (2.3 kg). However, if you want to increase the intensity, move up in weight.
3. 3
   Day 24: Split Squat Stand with one foot in front of the other as if you were performing a lunge. Drop your back knee down so it hovers just above the ground. Ensure your knee is at a 90-degree angle and doesn't lean over your front foot. Lift, squeezing through the glutes, to return to the starting position.

   • Perform 20 reps each on each leg.
   • Hold a dumbbell on either side of your body if you'd like to increase the intensity.
4. 4
   Day 25: Rest Day Enjoy a rest or active rest day (with light exercise or stretching) as you near the end of the 30-day challenge.
5. 5
   Day 26: Goblet Squat Place your feet wider than shoulder-width apart and keep your toes turned slightly outward. Drop your hips straight down to the floor. Maintain a straight back and keep your chest lifted. Engage your glutes as you rise back to the starting position.

   • Perform 30 reps.
   • Hold a dumbbell or kettlebell against your chest to increase the intensity.
6. 6
   Day 27: Weighted Basic Squat Start with your feet slightly wider than hip-width apart. Turn your toes slightly outwards with your hands placed by your sides. Hold a dumbbell horizontally between your chest. Pull your shoulders down and back to get into proper form. Tighten your core and shift your weight back into your heels. Push your hips towards the wall behind you. Lower down until your thighs are parallel to the floor. Hold for one second before rising. Repeat.

   • Perform 30 reps.
   • If you aren't used to lifting weights, start with a 5 lb (2.3 kg) dumbbell. If you want to increase the intensity, choose a heavier one.
7. 7
   Day 28: Weighted Sumo Squat Stand with feet wider than your hips and point your toes out at a 45-degree angle. Brace your core to stabilize your spine. Hold a dumbbell in each hand. As you bend your knees and lower your body, maintain a straight back and try to get the dumbells as close to the floor as possible. Keep your thighs parallel to the floor.

   • Perform 30 reps.
8. 8
   Day 29: Split Squat Stand with one foot in front of the other as if you were performing a lunge. Drop your back knee down so it hovers just above the ground. Ensure your knee is at a 90-degree angle and doesn't lean over your front foot. Lift, squeezing through the glutes, to return to the starting position.

   • Perform 20 reps on each leg.
   • Hold a dumbbell on either side of your body if you'd like to increase the intensity.
9. 9
   Day 30: Goblet Squat Place your feet wider than shoulder-width apart and keep your toes turned slightly outward. Drop your hips straight down to the floor. Maintain a straight back and keep your chest lifted. Engage your glutes as you rise back to the starting position.

   • Perform 30 reps.
   • Hold a dumbbell or kettlebell against your chest to increase the intensity.
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Section 5 of 7:

What is the squat challenge?

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1. The squat challenge encourages movement and a total booty workout. Squats are an excellent all-in-one exercise that targets your glutes, thighs, and core. Plus, you can work your upper arm muscles when you add weights to your squats. Participating in the 30-Day Squat Challenge is designed to encourage daily movement and can improve lower-body toning.

   • There is no "one" squat challenge. You could do basic squats over 30 days and just increase the reps. But, to keep morale and motivation high, adding squat variations is a great way to keep things interesting and target other lower-body muscles.

Section 6 of 7:

Are squats a productive exercise?

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1. Yes—squats are a compound exercise that targets several muscle groups. Personal Trainer Melody Sayers says squats are one of the best lower body exercises you can do. Squats are arguably one of the best exercises you can do. They can help improve blood circulation, mobility and balance, and the mind-body connection. With each squat, you're targeting your calves, quads, hamstrings, glutes, core, and a part of your lower back. Additional benefits include:

   • Building lower body muscle
   • Improving joint stability and posture
   • Burning fat
   • Improving flexibility
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Section 7 of 7:

Is doing squats every day a good idea?

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1. Yes—however, how many squats you do depends on your fitness goals. Squats are safe to perform every day, with the understanding that rest days are necessary for your muscles to recover properly. Incorporate 1-2 rest days per week to give your body a chance to heal, especially after an intense workout. As a beginner, start with 1 set of 15 to 20 reps. If you feel up to it, increase the number of sets or reps as you proceed through the challenge.

   • It’s best to vary your squat type rather than repeating the same squat for 30 days so your body doesn’t plateau. Adding variety keeps the workout engaging and stimulates other muscles in your body.
   • Give your body a break and switch up your fitness challenge for a month before repeating the squat challenge so your body doesn’t get too adjusted to the movement.
   • If you’re experiencing weak knees or a knee-related injury, a 30-day challenge may not be the best fit for you. Incorporate more rest days or lessen the reps.

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