A 30-Day Squat Challenge to Put Your Lower Body to the Test

Updated on May 8, 2024 at 3:25 PM

POPSUGAR Photography | Chaunté Vaughn

No matter what type of workout class you're taking — from Pilates reformer to indoor cycling — it's rare to make it all the way from warm up to cool down without doing at least one squat. And there's a reason for that: squats are one of the best ways to strengthen your lower body. So, it follows that a squat challenge is a fantastic way to build muscle and feel more fit — plus, challenges are a fun addition to refresh a workout routine that's starting to feel a little stale.

But first: why are squats so great? They're compound exercises (so they work several major muscle groups at once), and they're easy to modify based on ability and fitness level. There are dozens of squat variations too, which is key to making an interesting challenge.

This 30-day squat challenge, designed by global Nike trainer Tara Nicolas, includes bodyweight and weighted squats; if you don't have a dumbbell, kettlebell, or resistance band on hand, you can simply do a bodyweight squat in place of weighted ones, or hold a bottle of laundry detergent to add on some weight.

"Prioritize good form and keeping your pace up," Nicolas says. "Extra credit if you can finish the entire round before the clock runs out. Meaning in week four, for example, we want to end with those nine squat jumps rather than in the middle of your split squats on the right."

Of course, if you're a total beginner, it's best to speak with a doctor to make sure you're able to jump into a challenge. You can also review our guide on how to do squats with proper form, here. We've also included a brief explainer on how to do each type of squat, below. And no matter your fitness level, you're free to modify this challenge to your liking, adding in more rest days as needed or increasing your rep count if you're feeling adventurous. Get ready to feel strong (and sore)!

PS's 30-Day Squat Challenge

Week 1

Do five reps of each of the following squats, then repeat. Fit in as many sets as possible in three minutes.

Air squat
Sumo squat
Single leg squat (right side)
Single leg squat (left side)
Squat jump

Week 2

Do five reps of each of the following squats, then repeat, fitting in as many sets as possible in five minutes.

Goblet squat (with a dumbbell or kettlebell)
Split squat to overhead press (right side)
Split squat to overhead press (left side)
Split squat (right side), kettlebell optional
Split squat (left side), kettlebell optional
Squat walk

Week 3

Do seven reps of each of the following squats, then repeat, fitting in as many sets as possible in seven minutes.

Squat with side kick
Sumo squat, dumbbells optional
Single leg squat (right side)
Single leg squat (left side)
Squat jump, light weight optional

Week 4

Do nine reps of each of the following squats, then repeat, fitting in as many sets as possible in seven minutes.

Squat walk
Split squat to overhead press (right side)
Split squat to overhead press (left side)
Split squat (right side), kettlebell optional
Split squat (left side), kettlebell optional
Squat jump, light weight optional

Bonus: Days 29 and 30

If you're feeling up for it, string all of the squat variations you mastered over the last four weeks together in one sequence. Do five to 10 reps of each, rest for one minute, then repeat once more.

Air squat
Sumo squat
Single leg squat (right side)
Single leg squat (left side)
Squat jump
Goblet squat
Split squat to overhead press (right side)
Split squat to overhead press (left side)
Split squat (right side)
Split squat (left side)
Squat walk
Squat with side kick

Air Squat

Stand upright with your feet shoulder-width apart or slightly wider, toes slightly turned out. Clasp your hands together at chest level.
Engage your core. As you bend at your knees and hips, push your butt back; imagine you're sitting in a chair. Aim to keep your chest lifted, your spine neutral, and your 10 toes grounded into the floor.
Go as low as you can while maintaining good form. Work toward your thighs coming parallel to the floor, or sinking even lower — but don't force it.
To come up, squeeze your glutes and push into your feet to return to standing. That's one rep.

Sumo Squat

Stand upright with your feet wider than shoulder-width apart, toes slightly turned out, as shown here. Clasp your hands together at chest level. If you're performing a weighted sumo squat, you'll hold weights: a dumbbell in each hand at shoulder level, or a kettlebell at chest level.
Engage your core. As you bend at your knees and hips, push your butt back; imagine you're sitting in a chair. Aim to keep your chest lifted, your spine neutral, and your 10 toes grounded into the floor.
Go as low as you can while maintaining good form. Work toward your thighs coming parallel to the floor, or sinking even lower — but don't force it.
To come up, squeeze your glutes and push into your feet to return to standing. That's one rep.

Single Leg Squat

Start by standing upright with your feet shoulder-width apart, toes facing forward. If you're new to this move, stand in front of an exercise bench. Clasp your hands together at chest level.
Raise one leg off the floor in front of you (without bending your knee). The heel should be an inch or two off the floor.
Balancing on one leg, sit back to lower into a squat on your standing leg. Let your butt touch down on the exercise bench, if you're using one.
Grounding into your standing foot, engage your glutes to push into a standing position. That's one rep.

Squat Jump

Stand upright with your feet shoulder-width apart or slightly wider, toes slightly turned out. Clasp your hands together at chest level.
Engage your core. As you bend at your knees and hips, push your butt back; imagine you're sitting in a chair. Aim to keep your chest lifted, your spine neutral, and your 10 toes grounded into the floor.
Go as low as you can while maintaining good form. Work toward your thighs coming parallel to the floor, or sinking even lower — but don't force it.
Engage your glutes and explode through your feet to jump off the ground, landing softly.

Goblet Squat

Stand upright with your feet shoulder-width apart or slightly wider, toes slightly turned out. Hold a dumbbell vertically or a kettlebell in your hands in front of your chest, just below your chin.
Engage your core. As you bend at your knees and hips, push your butt back; imagine you're sitting in a chair. Aim to keep your chest lifted, your spine neutral, and your 10 toes grounded into the floor.
Go as low as you can while maintaining good form. Work toward your thighs coming parallel to the floor, or sinking even lower — but don't force it.
To come up, squeeze your glutes and push into your feet to return to standing. That's one rep.

Split Squat to Overhead Press

Sit on the edge of an exercise bench, step, or stool and extend one leg out in front of you. Let your leg drop to the ground heel first, and mark the spot where your heel lands.
Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
Place one heel in line with the marked spot. Raise your other leg behind you, resting your toe/forefoot on the bench, step, or stool, aiming to balance your weight between your two feet. Your foot should be close to the front edge of the bench, but not so near the edge that you risk slipping off.
Bring the dumbbells up to just above your shoulders.
Bend your front knee to lower your body. As you sink down, your back knee will bend toward the floor. Focus on hinging at the hips and driving your glutes back toward the bench.
Aim to bring your front thigh parallel to the ground, but only lower yourself to a point where you're able to maintain proper form.
To return to standing, drive through the front leg, using the glutes and quads to bring yourself back up. As you rise back up, straighten your elbows to press your weights up. Don't lock the front knee when you reach the top.
Reset your weights, bending your elbows to bring them back to above your shoulders. That's one rep. (Make sure to do an even number of reps on each side.)

Split Squat

Sit on the edge of an exercise bench, step, or stool and extend one leg out in front of you. Let your leg drop to the ground heel first, and mark the spot where your heel lands.
Stand with your feet shoulder-width apart. If you're using weights, hold a kettlebell in both hands in front of your chest.
Place one heel in line with the marked spot. Raise your other leg behind you, resting your toe/forefoot on the bench, step, or stool, aiming to balance your weight between your two feet. Your foot should be close to the front edge of the bench, but not so near the edge that you risk slipping off.
Bend your front knee to lower your body. As you sink down, your back knee will bend toward the floor. Focus on hinging at the hips and driving your glutes back toward the bench.
Aim to bring your front thigh parallel to the ground, but only lower yourself to a point where you're able to maintain proper form.
To return to standing, drive through the front leg, using the glutes and quads to bring yourself back up. Don't lock the front knee when you reach the top.

Squat Walk

Stand upright with your feet shoulder-width apart or slightly wider, toes slightly turned out. Clasp your hands together at chest level.
Engage your core. As you bend at your knees and hips, push your butt back; imagine you're sitting in a chair. Aim to keep your chest lifted, your spine neutral, and your 10 toes grounded into the floor.
Go as low as you can while maintaining good form. Work toward your thighs coming parallel to the floor, or sinking even lower — but don't force it.
Maintaining the squat position, step your right foot in toward your left side, then step your left foot out to the left. That's one rep. Once you complete your target number of reps, repeat on the other side.

Squat With Side Kick

Stand upright with your feet shoulder-width apart or slightly wider, toes slightly turned out. Clasp your hands together at chest level.
Engage your core. As you bend at your knees and hips, push your butt back; imagine you're sitting in a chair. Aim to keep your chest lifted, your spine neutral, and your 10 toes grounded into the floor.
Go as low as you can while maintaining good form. Work toward your thighs coming parallel to the floor, or sinking even lower — but don't force it.
To come up, squeeze your glutes and push into your feet to return to standing. As you come to the upright position, kick one foot out to the side, then let it touch the door. That's one rep. (Make sure to do an even number of reps on each side.)

Mirel Zaman is the wellness director at PS. She has nearly 15 years of experience working in the health and wellness space, writing and editing articles about fitness, general health, mental health, relationships and sex, food and nutrition, astrology, spirituality, family and parenting, culture, and news.