The 28 day squat challenge can be done by anyone because it is really simple and delivers what is expected, the look of a new shaped buttocks. Squats are the best exercises to shape and tone. When you take on the 28 day challenge you will feel the muscles working in your buttocks and legs!
Squats also have an impact even in your abs and back muscles. This 28 day squat challenge is a great way to strengthen and prepare your muscles for a new look and even to adventure further with new squat variations!
The more variations and even an add of weight, the stronger and more defined your muscles will become.
28 Day Squat Challenge:
The most important thing whilst performing any exercise is your body position. Whilst performing squats you need to maintain your back in a straight line during the entire exercise if you want to get round glutes by the end of the challenge.
Correct breathing is essential due to the body position and amount of muscles used, so try to use your stomach muscles to inhale and exhale during the squat exercise. Inhale as you bend your knees to squat down and exhale as you straighten your legs to return to the starting position.
TIP: You can easily do the squats if you push through the entire foot for better stability and avoid leaning forward while squatting down. This will also maximise the activation of the glutes and protect your knees from injury.
Related article: 8 Squat Variations That’ll Work Your Butt Off
Here is your 28 day squat challenge:
| DAY | SQUATS NUMBER |
|---|---|
| 1 | 50 SQUATS |
| 2 | 60 SQUATS |
| 3 | 70 SQUATS |
| 4 | REST |
| 5 | 80 SQUATS |
| 6 | 90 SQUATS |
| 7 | 100 SQUATS |
| 8 | REST |
| 9 | 110 SQUATS |
| 10 | 120 SQUATS |
| 11 | 130 SQUATS |
| 12 | REST |
| 13 | 140 SQUATS |
| 14 | 150 SQUATS |
| 15 | 160 SQUATS |
| 16 | REST |
| 17 | 170 SQUATS |
| 18 | 180 SQUATS |
| 19 | 190 SQUATS |
| 20 | REST |
| 21 | 200 SQUATS |
| 22 | 210 SQUATS |
| 23 | 220 SQUATS |
| 24 | REST |
| 25 | 230 SQUATS |
| 26 | 240 SQUATS |
| 27 | 250 SQUATS |
| 28 | DO SQUATS TO FAILURE |
Maintaining a good form in a squat challenge is extremely difficult. Below is some common mistakes that can occur:
- Dropping low reps – You want your thighs to be parallel to the ground before squatting back up. This ensures that you’re going through a full range of motion and getting the most from your muscles with each rep.
- Letting your knees cave in – Your knees should follow the same direction as your toes with every movement. If you shift your knees towards each other this makes your tendons and ligaments vulnerable, this can cause knee pain and more serious issues.
- Shifting your weight onto your toes – Your feet should be firmly on the floor, with the weight of your body over your mid foot. As your legs get tired you shift your weight onto your toes. Doing this means that you will no longer be working the legs and glutes.
- Lose a strong back position – The angle of the torso should remain the same during a squat. Your chest should be upright, and your back should be relatively flat. If you lose this position it will affect you when attempting weighted or variate squats, this is a major affect on posture and muscle outcome.
If you find this happening then focus on fewer reps, that way you can improve your technique. This is the best way of building strength throughout your body and ensuring you don’t get injured.
Related article: 4 Moves For A Bigger Better Butt
Squat with a perfect form:
- Stand straight with your arms by your side and your chest up.
- Position your feet in a comfortable way for you. This is hip-width apart, but you can try positioning yourself as if you were about to jump up high. Wherever your feet are is the stance you will find most comfortable. Your toes should point forward or be in line with your knees.
- Take a deep breath to lift your rib cage.
- Sit back. Keeping your chest up, push your hips back and then sit down as if you were sitting on a chair. As you descend, make sure your weight stays over your mid foot and push your knees out. Lift your arms in front of you as a counterbalance or cross them over your chest.
- Stand back up. When you are as low as you can go, push through your heels and squeeze your glutes to stand up as quickly as possible. Lower your arms to your side whilst using this momentum.
Squat Challenge Expectations:
- For the first day of this challenge you need to perform 50 squats, this warms the muscles and engages them ready to change shape.
- Gradually increase the number of repetitions, maintaining correct technique! This should increase up to 250 reps until the last day.
- On the final day rather than completing a set amount of increased squats do as many reps as you can.
- If you feel this 28 day squat challenge is too much, then do as many squats as you can every day of the challenge.
- Try to really push your limit on the last day of the challenge.
Related article: 6 Calisthenics Home Exercises That’ll Work Your Abs Butt & Thighs
