Is The 30 Day Squat Challenge Worth It?

Squats are a popular exercise for people who want a better butt, which is why so many are drawn to the 30 day squat challenge.

The question is whether or not the physical results are really worth all the hype.

Let’s look at some of the challenges out there and find out.

What Is The 30 Day Squat Challenge?

There are a few different versions of the 30 day squat challenge, but the gist is that you’ll take a month and do a whole lot of squatting (with rests in between) based on the particular schedule of your challenge.

People who choose to take the challenge usually do so out of curiosity or because they’re looking for a workout that’ll help give them a bigger, firmer butt.

Find The 30 Day Squat Challenge For You

The 30 day squat challenge exists in various iterations – some just have you use the basic body weight squat and progressively build you up through the month until you’re doing hundreds a day, and others will take you​ through the month mixing and matching different types of squats that steadily increase in number.

Here are a few of the challenges – take the one that sounds the best for you.

Traditional 30 Day Squat Challenge

the woman doing a squat

The most common squat challenge works up to 250 basic air squats by the end of the month. Try to do all the squats in one set – though, if you need to take a break or split them up throughout the day because of the tedious repetition, that’s fine too.

30 Day Ultimate Squat Challenge

the girl on the picture take the ultimate squat challenge

The 30 Day Ultimate Squat Challenge from Shape and Fitness gives you a taste of many different squats at low reps throughout the month (almost like a trial run), ending in a final superset challenge. It’s far less intense than the traditional build up to 250 air squats, but it also works more muscles.

Popsugar Squat Circuit Challenge

The Squat Circuit Challenge works you up to 200 squats by the end of the month. It takes you through 5 different squats – the narrow squat, the narrow squat with back kick, the basic squat, the basic squat with side leg lift, and the sumo squat.

the guide lines of 30 say squat challenge

To Squat Or Not To Squat

So, does the 30 day squat challenge really produce the desired results, or is it just a half-baked idea that looks pretty when turned into a calendar or schedule infographic?

Plenty of people exercise using squats to get a bigger booty and enjoy taking the 30 day squat challenge, but realistically you can’t get the glutes you want with the challenge alone.

On the upside, many praise the 30 day squat challenge for the regularity it brings to a workout routine – even just putting a goal down in writing or setting the intention to complete manageable daily tasks helps you with the follow through. One of the best things about the challenge is that it’s a schedule that sets specific goals.

For example, some 30 day squat challenges focus on working you up to eventually be able to complete a certain number of squats by the end of the month (100, 200, 250, etc.). It’s an aesthetically pleasing organized list of daily squat goals that progressively build up to the desired number.

The whole 30 day part of the challenge is also appealing – the challenge will be for a specific amount of time and will eventually come to an end. It appears a lot more manageable than the vague New Year’s Resolution goal most carry to just work out more.

And honestly, humans are competitive beings – calling it a challenge makes us eager to work hard and succeed. We want to beat the challenge, and we like to win.

You can take the methodology of a 30 day squat challenge and apply it to your own workout routine – it’s just good goal setting. Choose and switch up your exercises to achieve your desired end goals.

Squats are not the end-all-be-all butt workout, and squats alone won’t really give your lower body the workout it deserves.

Not convinced the 30 day squat challenge is for you but still want a butt your mirror will give a thumbs up?

Here are a few workouts that will serve your butt better:

Greatist 31 Day Lower-Body Burn

Shape’s Butt Workout with Weights

Nicole Wilkins’ Glute Workout

So, The 30 Day Squat Challenge: What’s The Verdict?

If you love squats, then, by all means, take any of the 30 day squat challenges out there.

But if what you’re really interested in is booty gains, you’re better off with other glute-targeting workouts or a full-body workout in general.

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