In fact, why not do squats for 30 days straight? Yes, take our 30-day squat challenge, and you’ll transform your butt from flat to full—really.

You’ll have the best butt ever at the end. Bold statement, but it’s true.

The squat is one of the best butt exercises for transforming your entire lower half—including your legs, thighs and of course your butt.

To illustrate how effective squat exercises really are, check out this study done by John Porcadi, Ph.D.

Porcardi along with his research team compared the muscle activation during eight different glute exercises using electromyographic (EMG).

Eight Glute Exercises Tested:

  • Traditional Squats
  • Single Leg Squats
  • Vertical Leg Press
  • Quadruped Hip Extensions
  • Step-up
  • Lunges
  • Four-Way Hip Extensions

Their test confirmed that the regular squats showed significantly more muscle activation in the gluteus maximus, the largest muscles in the butt.

This shows you how fantastic and effective squat exercises are.

In addition to transforming your rear end, squat exercise is very functional.

They’ll strengthen your core, improve your balance and coordination, as well as bone density.

It makes you better at everyday activities overall.

While squat it’s an excellent choice of an exercise to add to your butt workouts, squatting every day is not.

Not to mention, if you’re squatting the wrong ways, it can hurt your knees, lower back, and ankles.

And you see that a lot around the gym.

To add to it, “30-day squat challenge” has become insanely popular just in the last few years.

While I love that more people are squatting today, I cannot help but 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 share the same concern.

She writes the mainstream “30-day challenge” expectations are not SAFE.

She adds, most newbie lifters can barely do ten squats with perfect form, let alone fifty 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 the same 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.

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