30-Day Squat Challenge: One Month to a Better Butt


If it’s the year of the booty (thanks, Iggy and J.Lo), summer is its climax. That’s why, for the month of July, we’ve put together the ultimate 30-day squat challenge, featuring 12 squats that tighten and tone. Master a different squat or increase your reps each day, and we’ll have you covered where your teeny bikini doesn’t.

When it comes to butt-sculpting moves, there’s no better, more efficient exercise than the squat. Seriously. This exercise targets not only your glutes, but your thighs and core. So when we decided to put together a plan that helps you look banging in that bikini, we knew it had to be this 30-day squat challenge. Follow this plan along with your typical workout (even on running or lower-body days), except on the final day, when you’ll put all the moves together for a complete booty boot camp (see below for full description). Alex Silver-Fagan, an ACE-certified Nike trainer based in New York City, provided the moves and demo, now you provide the commitment. Check out how to master proper squat form, and let’s get started.



The 30-Day Squat Challenge Follow-Along Calendar

30 day squat challenge calendar

The 30-Day Squat Challenge Exercises

Basic Squat
First, you’ll need to master a classic squat.

This is a basic squat gif


1.Squat with Kickbacks
“This variation fires your glutes right from the start,” says Silver-Fagan.

This is a squat with glute kickback gif


2.Sumo Squat
This variation helps you keep your torso lifted throughout the exercise, while giving your glutes extra attention.

This is a sumo squat gif


3.Reaching Sumo Squat
“Adding the reach gets your calves firing,” says Silver-Fagan. “It also boosts your heart rate.”

This is a sumo squat variation


4.Oblique Squat
Even a classic squat carves your core, but this oblique squat takes your ab workout to the next level.

Squat variation for obliques gif


5.Jump Squat

Silver-Fagan likes this variation because it adds some shoulder mobility work to the mix.

This is a jump squat gif

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