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.

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 suggests 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 strengthens your glutes and legs while keeping you injury-free and maximizing your performance potential by providing rest days.

It is not only a much safer option for beginners but also suitable for people of all fitness levels by providing the necessary advances throughout the challenge 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, 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.

2. Squat
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.

3. Lateral Squats
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.

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, then press your left heel into the ground to straighten your left knee.

This completes one rep. Continue for the prescribed number of repetitions.
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