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Challenge of the squats: spectacular legs and buttocks in just 30 days

Challenge of the squats: spectacular legs and buttocks in just 30 days

November 13, 2022

With the lifestyle of modern societies, it is extremely important to stay active and avoid sedentary lifestyles, since physical exercise brings many benefits for our mental and physical health .

The objective of performing sports must be the person's health; However, the physical aspect is very important for many, and it is not surprising in this society that demands so much of us.

In this article we will propose a squats challenge so you can have more legs and glutes, strong, firm and toned and for your general well-being to increase. Now, before proceeding, you can take a look at these two interesting articles:


  • The 10 psychological benefits of practicing physical exercise
  • Practicing physical exercise improves academic performance

The benefits of doing squats

Squats are a classic in leg training, it is an exercise that allows you to develop the muscles and strengthen the tendons and ligaments of the legs and buttocks, but also positively affects the core and the lower back .

It must be recognized, many people find it difficult to perform leg exercises; however, squats provide many benefits for the person who performs them:

  • Increase lower train strength , and it helps to tone legs and glutes.
  • Increases bone density of the spine , hips and legs, which helps prevent osteoporosis.
  • They help burn calories and fat for the next 24 hours after exercise.
  • Stimulates the cardiovascular system.
  • It increases the basal metabolism, so that more calories are burned while at rest.
  • It affects the power and endurance in other exercises or activities: running, playing soccer, jumping, etc.
  • If performed correctly, the mobility range increases and flexibility around the hips increases.
  • With less repetitions, more weight and the correct diet it is possible to develop muscle mass in the area of ​​legs and buttocks.
  • It improves the position since, with this exercise, the core and the lumbar area are worked.

Challenge squats: legs and glutes toned in a month

After reading these benefits, you sure want to step on the gym and take advantage of the power of the squats. That is why, in this article, we are going to present a challenge that was published in the magazine "Shape" so you can get some spectacular legs and buttocks.


You can perform this challenge in combination with other trainings. So, If you already have a gym routine, you can perform the challenge before starting or after, as you wish .

Below you can find the challenge explained.

Day 1: Basic squatting

The classic squat is the most usual. To do it, you just have to stand up, with your legs spread and with your feet aligned with your shoulders . The hands should be in front of the chest and the elbows should be slightly bent. Push your hips back so that your shoulders are slightly forward, but keep your eyes straight ahead and back straight.

At the same time, bend your knees as if you were going to sit down. Pause in the lower position and ascend again. If you are an expert, you can practically reach the squatting position, but never sacrificing good posture. Do 15 repetitions, with or without weight depending on the level of physical condition.


Day 2: Gluteus kick

This exercise is also called a donkey kick . The classic form tries to put itself in a four-legged position, simulating a donkey, and perform a back kick, always keeping the core tight, the back straight and the look to the ground.

The kick is performed by raising the leg after bringing the knee to the abdominals and simulating a kick. Now, there are different variations, such as simply raising the leg straight when you are in the ironing position or performing a squat and then lifting the leg backwards. You can check it in the next video.

Do 10 repetitions with each leg.

Day 3: Basic squat + gluteus kick

Combine the exercises of day 1 and day 2 . Do 15 repetitions of classic squats and 16 repetitions of glute kick (8 for each side).

Day 4: Basic squat + gluteus kick

As in the previous day, combine the exercises of day 1 and day 2 . Do 20 repetitions of classic squats and 20 repetitions of glute kick.

Day 5: Break

Take a day of rest to regain strength and so that the muscles can be repaired.

Day 6: Sumo Sentadilla

The sumo squat is similar to the normal squat, but The placement of the legs is slightly different, with the tips of the feet and knees pointing outwards . You must perform 15 repetitions of this exercise, and you can do it with or without weight.

To know how to execute it, you can visualize the following audiovisual content.

Day 7: Sumo squat range

This exercise is a variation of the sumo squat, but instead of simply going down and up, it is necessary to raise the arms and the tips of the feet on the rise , as if a ballet sheet was about. Do 20 repetitions.

Take a look at this video to know how to do it.

Day 8: Sumo squat + reach sumo squat

On the eighth day it is necessary to combine both previous exercises and perform 15 repetitions of the sumo squat and 20 repetitions of the sumo reach squat.

Day 9: Sumo squat + reach sumo squat

As on the previous day, you must combine the exercises of day 6 and day 7, and perform 15 repetitions of the sumo squat and 20 of the sumo reach squat.

Day 10: Break

Take this day to regain strength and that the body recovers from the efforts you are making in the challenge.

Day 11: Squat with oblique

To perform the oblique squat, it is necessary to perform a high squat as explained in the previous lines.

Now, you have to put your hands behind your head so that your elbows are bent outwards. When reaching the starting position after the descent, it is necessary to continue raising the leg as if we were to touch with the knees in the elbow. You must stay where your range of movement allows you and return to the starting position.

Day 12: Squat with jump

We perform the classic squat but let the arms flow naturally, because the squat is key to start a jump. You can see how to do it in the video shown below. Do 20 repetitions.

Day 13: Squat with oblique + squat with jump

Do the two previous exercises. 15 repetitions of the squat with oblique and 20 repetitions of the squat with jump.

Day 14: Squat with oblique + squat with jump

As on the previous day, do the exercises on day 11 and day 12. Perform 15 repetitions of the squat with oblique and 20 repetitions of the squat with jump.

Day 15: Rest

Enjoy a day of rest to regain strength and so that the muscles can be repaired.

Day 16: Narrow squat

The narrow squat is a different exercise, which is rarely used but is very effective. It's like the classic squat, but instead of having your legs spread, you have to keep them closed. The hands on the nape. Do 15 repetitions.

Day 17: Sentadilla pistol

The squat pistol is a complex squat, which consists of doing the normal squat but extending one of the legs forward. For those people who are not able to do so, they can lean on their hands on a bench and try to make the movement the help of the arms. Do 10 repetitions with each leg.

Day 18: Narrow squat + pistol squat

Do the previous exercises. Do 15 repetitions of the narrow squat and 20 repetitions of the pistol squat.

Day 19: Narrow squat + pistol squat

This day it is necessary to perform the same exercises from the previous day.

Day 20: Rest

On day 20, make a day of rest to regain strength and so that the muscles can be repaired.

Day 21: Cross squat

Stand with your feet apart as in the classic squat and bent elbows, hands together in front of your chest. Lower in a squatting position, with your thighs parallel to the ground. Place your right foot back and to the left. In this position it rises and falls to the rhythm of the repetitions. Then do the same with the other leg. 10 repetitions on each side.

Day 22: Split squat

This exercise consists of putting yourself in stride position. With one leg forward and backward. Then it is necessary to lower one knee while the other leg is bent. Do 10 repetitions on each side.

Day 23: Cross squat + split squat

Do the two previous exercises. Perform 20 repetitions in each of them.

Day 24: Cross squat + split squat

As on the previous day, perform these exercises with 20 repetitions each.

Day 25: Break

A day of rest is key to regain strength and that the body recovers from the effort made.

Day 26: Isometric squat

This type of squat consists of placing oneself in the classic squat position, and when the squat is made, instead of going up after a brief pause, it is necessary to remain in that situation for a long period of time. Do this exercise for as long as you can.

Day 27: Pop squat

The pop squat consists of performing a squat in a "jumpin 'jacks" jump. Do 20 repetitions of this exercise. You can see how to execute this in this video:

Day 28: Isometric squat + pop squat

Do the previous exercises. Hold what you can in the isometric squat and do 20 reps of the squat gun.

Day 29: Isometric squat + pop squat

As in the previous day, perform the previous exercises.Hold what you can in the isometric squat and do 20 reps of the pistol squat

Day 30: Superset of squats

To finish this challenge, do all the previous exercises, with a total of five repetitions during two sets, followed.


100 SQUAT A DAY FOR 30 DAYS CHALLENGE - [MY LEGS TRASFORMATION RESULTS] (November 2022).


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