Welcome to the 30 day squat challenge!
Starting and sticking to a workout routine is not an easy task in our busy life, but making a time for it becomes less of a hustle with a plan in hand.
That's what makes 30 day challenge popular and doable.
Read Next: 30 Day Fitness Challenge
Squat is a fantastic multi-muscle exercise that tones your glutes, thighs and hamstrings while strengthening the core and improving your strength. In fact, Scott Carrell, certified personal trainer, calls on his University of Washington post "Squat is about as close to a miracle as anything I know".
In the recent years, "30 day squat challenge" has become insanely popular.
While I love that more people are squatting today, I cannot help but to notice the danger of beginners who never performed squats before performing 50 to 250 squats a day. Kathleen Trotter, personal trainer and Huffington Post writer shares the same concern.
She writes the mainstream "30 day challenge" expectations are not SAFE. She adds most newbie lifters can barely do ten (10) squats with perfect form, let alone fifty (50) squats, and "doing 250 squats will almost certainly contribute to an injury".
It's not only important to help challengers get acquainted with squats with more elementary, warm-up move like wall squat before advancing them to standard squats with higher repetitions.
Performing squats for 7 days a week for 30 days, non-stop is also not good for your body.
Without sufficient recovery period or a rest day in between vigorous squat sessions, the famed and popular 30 day squat challenge can be disastrous and outright dangerous.
Jonathan Ross, Health and Fitness Expert named 2010 IDEA Personal Trainer of the Year explains on his ACE article, How Much Rest You Actually Need, "proper recovery is as important as proper training." and that you make progress not when you work out, but when you recover from the workout.
Not taking a day off can also bring negative effects on your performance. Jay Cardiello, a globally-recognized fitness trainer warns how insufficient rest can make you become more susceptible to muscle soreness, improper sleep, a decrease in strength, and injury. He also suggest how rest days can renew your motivation and helps you jump back into your program.
To provide the proper rest and much needed recovery, we came up with an alternative 30 Day Squat Challenge that is safe and beginner friendly.
It is designed to both challenge and strengthen your glutes and legs while keeping you injury-free and maximizing your performance potential by providing rest days.
It is not only much safer for beginners, but also suitable for people of all fitness levels by providing the necessary advances throughout the challenge in proper doses.
Now, go on and get your perfect butt with this safer, beginner friendly 30 Day Squat Challenge.
4 Different squat variations
No.1: Wall Sit
How to do it:
- Stand with your back against a wall, placing your feet about 2 feet out in front of you. Lean back so your hips, back, shoulders, and head are against the wall. Hold your arms straight out in front of you.
- Slowly lower your body until your thighs are parallel to the floor. Keep the hold position.
No.2: Bodyweight Squats
How to do it:
- Stand as tall as you can with your feet spread shoulder-width apart and looking straight ahead.
- Lower your body as far as you can by pushing your hips back and bending your knees. Pause, then slowly push yourself back to the starting position. Continue for the prescibed number of reps.
No.3: Lateral Squats
How to do it:
- Holding a pair of dumbbells at your sides, step out to the left with your left leg; bend your left knee and sit back to lower into a side lunge, keeping your back flat as you lower the right dumbbell inside the left foot.
- Pause then press through the left foot to return to start. That's one rep.
- Repeat on the other side and continue alternating for the prescribed number of repetitions on each side.
No.4: Bulgarian Squat
How to do it:
- Begin by placing the toes of your right foot on a bench, box, stair or chair with your left leg straight. Make sure your left foot is out far enough, about 2 to 3 feet apart. Coaching Key: When you lower your hips, your knee should stay directly over your ankle.
- Bend your left knee, squeeze your right glute, and lower your body towards the ground.
- Pause for 1-2 seconds, then press your left heel into the ground to straighten your left knee. This completes one rep. Continue for the prescribed number of repetitions.
Be sure to let us know how you did at the end of your challenge!