Welcome to the 30 day squat challenge!

Starting and sticking to a workout routine is not an easy task in our busy life, but making a time for it becomes less of a hustle with a plan in hand.

That’s what makes 30 day challenge popular and doable.

Squat is a fantastic multi-muscle exercise that tones your glutes, thighs and hamstrings while strengthening the core and improving your strength. In fact, Scott Carrell, certified personal trainer, calls on his University of Washington post “Squat is about as close to a miracle as anything I know”.

ACSM, American College of Sports Medicine also grants this highly popular, widely performed exercise as one with excellent potential for adding lean muscle mass.

While it’s an excellent choice as an everyday workout, when you squat the wrong ways, it can hurt your knees, lower back and ankles.

In the recent years, 30 day squat challenge has become insanely popular.

4 Different squat variations

No.1: Wall Sit

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How to do it:

– 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.

No.2: Bodyweight Squats

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How to do it:
– 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.

No.3: Lateral Squats

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How to do it:
– 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.

No.4: Bulgarian Squat

How to do it:
– 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. Coaching Key: When you lower your hips, your knee should stay directly over your ankle.
– 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.