It's true that the right exercise can shape your butt.
And when it comes to shaping up the perfect booty, there is no better workout than the squat.
That's because squats are the most functional exercise there is.
And it's the most tested and proved workout to get the job done (1).
It can take your rear from flat to full, without fail.
The best part is, it works for anyone.
Even the non-gym rats among us can get started on squats and perfect the butt.
In fact, you already squat every day.
That's because squats are in our everyday life.
You squat to get in and out of a chair.
You also need to squat to pick up your child off the ground.
All these daily moves mimic the movement of a squat.
Which brings out another benefit of squatting for a butt challenge.
It improves your everyday life by keeping the leg and butt muscles strong.
But while squat is a great choice, squatting on a daily basis can do more harm than good.
Especially if you squat the wrong way, it can hurt your knees, lower back, and ankles.
And you see that a lot around the gym.
With the insane popularity of "30 day squat challenge", you see more and more bad squats everywhere.
And some are even trying 250 squats a day.
That poses danger.
Kathleen Trotter, fitness trainer shares the same concern.
She writes the mainstream "30 day challenge" expectations are not SAFE.
Most people can barely do a proper squat, let alone 50. Needless to say, doing 250 squats per day will most likely lead to an injury.
For safety, it's crucial to learn the proper form and warm-up with a basic move like wall squat.
Performing the same squats for 7 days a week for 30 days is also not good for your body.
Your body needs time to recover and rest before your next squat session.
And any good squat challenge should have a rest period in mind.
Jonathan Ross, ACE expert also advises the importance of recovery after a workout.
That's because you make progress when you recover from the workout, not while training.
Not taking a day off skips this essential rest.
Jay Cardiello, a globally-recognized strength coach also warns of lack of recovery.
According to him, no rest can make you more at risk for injuries, muscle soreness, and improper sleep.
He also suggests how rest days can renew your motivation and help you jump back into your program.
So to have a safer, more effective butt challenge, we created a better "30-Day Squat Challenge".
It's safer, more effective, and beginner friendly.
It's designed to maximize your butt-shaping results while keeping you safe and injury-free.
It's a more suitable option for people who are new to exercise.
It's also great for people of all fitness levels as it adds challenges in proper doses.
So if you're ready to get the best butt ever? Take our 30-day squat challenge below.
30 Day Squat Challenge
1. Wall Squat
Stand with your back against a wall. Place 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. Hold the position.
Stand as tall as you can with your feet shoulder-width apart and look 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 set number of reps.
3. Lateral Squat
Hold a pair of dumbbells at your sides. Step out to the left with your left leg and bend your left knee. 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. Continue alternating for the prescribed number of repetitions on each side.
4. Bulgarian Squat
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. Bend your left knee, squeeze your right glute, and lower your body towards the ground.
Pause for 1-2 seconds. Press your left heel into the ground to straighten your left knee.
This completes one rep. Continue for the prescribed number of repetitions.
You did it!
You completed your 30-day butt challenge. You must be feeling pretty amazing.
How's your booty?
It must be more shaped and lifted!
And your legs must also be leaner and more toned than your day.
This is what happens when you take a 30 day squat challenge.
Amazing transformation happens to your body.
After your 30 days, don't forget to share your success to inspire others!
Post your before and after pics in comments below.
We would love to see your squat results to get inspired!
Too easy for you? Add our 30-Day Ab Challenge to feel the burn!
Be sure to let us know how you did at the end of your challenge!