Does The 30 Day Squat Challenge Work? (Benefits, Advice and Tips that Work)

We can both agree that having a nice looking bottom is something many people dream of having. And squats are the perfect way to tone your legs and your bum. That is no doubt the main reason why squat challenges are creating such hype these days.

Does The 30 Day Squat Challenge Work

These squat challenges are made up of regular squats, and some variations are done in some days to work both your legs and bum. For the 30 days squat challenge, the challenger will be doing a series of squat exercises. These challenges promise results after 30 days.

In this post, we are going to talk about question does the 30 day squat challenge work or not? We will discuss the program overview, its benefits, some tips and advice, and pros and cons.

So read on!

How Does The 30 Day Squat Challenge Work?

The way the 30-day squat challenge works are you start with 50 squats on day 1, and you go all the way till 30 days until you hit 250 squats. You get rest days although you also have the option to do them all at once.

How Does The 30 Day Squat Challenge Work?

The tip for you is not to stop until you get to day 30 where there are 250 squats. There are instructions in the plan that details how the squats are done. You will do five different variations of squats, and all the series of repetitions will eventually lead to 250 in the 30-day plan.

You are not advised to jump directly to Day 30 because that will tire you out and ruin your efforts. You can make little adjustments that would fit your ability and schedule, but it must follow the plan. If you think you can’t do it every day straight, you may take rest days to allow your body to recover.

Printable version of the 30 Day Squat Challenge.

Squat Exercise Benefits

What are squats good for? Well, doing squats regularly can do real magic by shaping your lower body.

Some Of Squat Exercise Benefits Include:

Squat Exercise Benefits
  • Increase blood circulation in the body by stretching the muscles. Good circulation means that the body absorbs more oxygen and essential nutrients.
  • Squats burn extra fat. The more muscle you have, the more fat is burned during squat exercises. We all know that muscles assist in burning fat, and squatting on a regular basis will get you back into shape.
  • Squats help in improving the flexibility of the knees and other joints with the help of stretches.
  • Performing squats is a great way to get toned legs. Squat target specific muscles that help in increasing the strength of your leg muscles.
  • Squats are perfect for those who want a rounder butt. It firms the muscles of your buttocks giving them the proper shape.

​Proper Squat Technique Tips

If you want to succeed in the 30-day squat challenge, you need to be able to focus your attention on it. And focus on the key area you are working on. And in this exercise, your focus is on the lower body. Do not rush the process and get distracted by mixing it with other exercises outside your key targets.

Proper Squat Technique

Another proper squat technique tip would be to add variety in there. And by variety, we are not only talking about the positions but also the speed in which you do the exercise. You can do some sets slower and some sets faster than the others.

You can also vary the type of squat you will be doing. You can do a regular squat, jump squat, or a nice sumo squat where you have your legs wide out like a sumo wrestler. You can get better results with these varieties.

If you are not so cut out with continuous exercise, you can do intervals. You can take a little rest along the way and do some cardio exercise or jump jack or anything to keep the heart pumping. This routine will not only ensure that you finish the challenge but also gets some extra calories burned.

Pros and Cons of 30 Day Squat Challenge


  • It has five different variations of squats which you can perform in a series of repetitions until you reach 200-250 reps in 30 days. These variations will not only shape your booty and legs but also sculpt them. It also makes the whole exercise less boring and prevents the occurrence of overuse injuries.
  • The plan integrates and encourages rest days. So if you think your legs are so sore you can no longer walk or do squats, you can have a break for the day or do non-squat exercises to develop your other muscles.


  • It focuses only on 1 part of the body and a few muscle groups.
  • If you don’t develop your upper body to complement with the challenge, there’s a risk that you would get unequal proportion in the upper and lower body.

Does The 30 Day Squat Challenge Work?

We can mention again in this section that although the 30 day Squat Challenge Plan is the new trend, there are skeptics who do not recommend it and some of these challenges have failed. But a lot of people are saying that it works.

Does The 30 Day Squat Challenge Work?

So will the squat challenge work for you? Well, the most plausible answer is that the 30-day squat challenge may or may not work for you depending on your needs and workout. The results vary among individuals because they have different goals and work out systems.

To determine whether or not this program can work for you, you need to check your body and workout regimen. Are you practicing a complete workout program that exercises both upper and lower parts of the body? Is your upper body much larger than your lower body or is it the opposite?

Look into the pros and cons and see how you can establish some balance to yield the best results. And if you are willing to go the extra mile, try the program for yourself and see the results for yourself in 30 days. Check out this video to get a clearer view of the 30 Day Squat Challenge:

You can also check 30 Day Squat Challenge Before and After Pictures


There must be a reason why the 30-day squat challenge is creating such buzz. The reviews don’t lie, and it does seem to work for many people. And even if you don’t get the results you desire after 30 days, it won’t be a big deal because you still did some exercise and that should make a difference.We hope you enjoyed this post.

Do you think the 30 days workout challenge will work for you? Feel free to share your thoughts in the comments.

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