The 30 day squat challenge is a relatively easy way for a beginner to begin incorporating a variety of bodyweight squat variations into their exercise routine. The challenge length helps build the exercise habit in the participant, increasing the likelihood that a regular exercise routine can continue to be followed after the challenge is “over.”
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Who is the 30 Day Squat Challenge ‘Right’ for?
The 30 day squat challenge is best suited for beginners who are looking for a relatively easy and fun way to begin building the habit and discipline to exercise, as well as expand their repertoire of squatting exercises.
As it only incorporates bodyweight squats, the 30 day squat challenge is a good idea for those who feel they are not yet ready for dumbbell or barbell squat variations.
For those looking to move beyond this introductory stage, either because you’ve already completed the 30 day challenge (congratulations!) or you’ve already progressed beyond the “first timer” level, I’d recommend checking out the programs available through Strong Curves or Glute Lab.
There are also a variety of squat programs available on Lift Vault that are more geared toward strength training and powerlifting.
Printable Calendar Spreadsheet + PDF
Here you’ll find a printable calendar as a spreadsheet and PDF for the 30 day squat challenge. You can also use the Google Sheet directly on your phone via your phone’s browser or Google Sheets app.
This is an interpretation of the challenge as it originally appeared on Shape and is presented here to help facilitate participation in that challenge.
If you’re printing out the Google Sheet calendar, select Print – > Scale – > Fit to Page in order to have the entire spreadsheet fit on one piece of paper (screenshot example).
Download 30 Day Squat Challenge Calendar PDF (printable)
Exercises Used in the Squat Challenge
Throughout the course of the 30 day challenge, 12 different squat variations will be introduced. First they will appear alone, then the will be combined with other squat variations that have already been learned.
For example: day 1 calls for 15 air squats, day 2 calls for 20 glute kickbacks, and then day 3 calls for 15 air squats and glute kickbacks.
The challenge tends to follow this pattern over the course of the 30 day period.
Here are the different types of squats and how to perform them with correct form.
For more detailed descriptions, please see the original post on Shape.
Air Squats (aka Bodyweight Squats)
Kickback Squats (aka Glute Kickbacks)
Sumo Squats
Reaching Sumo Squats
Oblique Squats
Jump Squats
Narrow Squats
Pistol Squats
Curtsy Squats
Split Squats
Isometric Squats
Pop Squats
