How to Do the Squat Right for a 30-Day Squat Challenge


The 30-day squat challenge is a motivational tool to increase your daily activity level. The challenge is a way to build strength and endurance in your legs, butt and abs without the use of any equipment. You begin by doing 50 squats on day one and finish by performing 250 squats on day 30. If you follow the recommended daily squat and rest days, you complete a total of 3,295 squats in 30 days. That many squats can wreck havoc on your knees if you do not use proper form to keep your joints safe.

  • Warm up before you do your squats with five minutes of full-body movements such as walking, marching in place, dancing or jumping rope.

  • Stand with your feet slightly wider than hip-distance apart. Turn out your toes slightly to the sides. Straighten your spine. Tighten your stomach by pulling your navel toward your spine. Lift your chest. Look straight ahead. Hang your arms at your sides.

  • Shift your weight onto your heels and gather your balance. Inhale, bend your knees and lower your hips toward the floor. Keep your shins vertical to prevent your knees from passing beyond your toes, and keep your knees in line with the middle of your foot. Lower until you are unable to go any farther, or until your thighs are parallel with the floor. Move your hands slightly in front of you for balance.

  • Keep your heels on the floor. Exhale, straighten your legs and return to the standing position.

  • Perform the daily required number of repetitions. Split up the repetitions into twice a day if your muscles are sore or if you feel weak.

Tips & Warnings

  • Stop squatting if your form suffers. Rest and then continue once your muscles feel recovered. Cool down after your workout with some gentle stretches for the legs and glutes.
  • Speak with your doctor before you begin any exercise program.

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