30-Day Squat Challenge: One Month to a Better Butt
The 30-Day Squat Challenge Follow-Along Calendar
The 30-Day Squat Challenge ExercisesBasic Squat First, you’ll need to master a classic squat.
Squat with Kickbacks “This variation fires your glutes right from the start,” says Silver-Fagan. Sumo Squat This variation helps you keep your torso lifted throughout the exercise, while giving your glutes extra attention. Reaching Sumo Squat “Adding the reach gets your calves firing,” says Silver-Fagan. “It also boosts your heart rate.” Oblique Squat Even a classic squat carves your core, but this oblique squat takes your ab workout to the next level. Jump Squat Silver-Fagan likes this variation because it adds some shoulder mobility work to the mix. Narrow Squat This stance sets you up for the pistol squat that follows Pistol Squat “Your glutes are forced to work harder as you stand upright and push your hips forward,” says Silver-Fagan Curtsey Squat These next two moves play with different planes of motion. First, you move laterally in this curtsey squat… Split Squat Then, you transition into a front-to-back motion in the split squat, explains Silver-Fagan. Isometric Squat with Toe Taps Silver-Fagan calls this the “booty burn” because your muscles have less time to rest. Pop 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.
The Final Superset ChallengeOn 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
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