100 Squats A Day

Gym | Challenge | Intermediate: 30 Days

The 100 Squats A Day workout is an intermediate level challenge designed to build lower body strength and endurance. By incorporating the sit squat exercise into your daily routine, you will target the quadriceps, hamstrings, glutes, and core muscles. This workout is perfect for individuals looking to improve their overall lower body strength and endurance. Consistency and proper form are key to getting the most out of this 30-day challenge.

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Day 1

Sit squats are an effective workout for targeting the quadriceps, hamstrings, and glutes. To perform a sit squat, start by sitting on the edge of a chair or bench with your feet flat on the floor. Then, stand up straight without using your hands for support, and slowly sit back down. Ensure that your knees do not go past your toes during the movement to avoid unnecessary strain.

This exercise helps to build lower body strength and stability, making it ideal for individuals looking to tone their legs and glutes. Performing 3 sets of 20 reps with a brief rest in between each set can help to improve muscular endurance and overall lower body strength. Remember to maintain proper form throughout each rep to maximize the benefits of this exercise.

1. Sit Squat: 3 sets • 20 reps
Sit Squat

Day 2

The Sit Squat workout is excellent for building lower body strength. With 3 sets of 20 reps, this exercise targets your quadriceps, hamstrings, and glutes, helping to sculpt and tone your legs. To perform the sit squat, start by sitting on a bench or chair, then stand up and sit back down without fully resting while keeping your chest up and back straight. Focus on controlling your movement and engaging your leg muscles throughout the exercise. For a challenge, hold weights while performing the sit squats to increase resistance and intensify the workout. Remember to breathe regularly and maintain proper form to prevent stress on your knees and lower back.

1. Sit Squat: 3 sets • 20 reps
Sit Squat

Day 3

Get ready to power up your lower body with sit squats! This effective exercise targets your glutes, quads, and hamstrings, helping you build strength and endurance. To perform a sit squat, start by sitting back into a chair or bench, then stand back up. Make sure to engage your core and keep your chest up throughout the movement. By incorporating 3 sets of 20 reps into your workout routine, you'll be on your way to sculpting strong and toned legs. To maximize the benefits, focus on maintaining proper form and control throughout each repetition.

1. Sit Squat: 3 sets • 20 reps
Sit Squat

Day 4

Sit squats are a fantastic exercise to include in your lower body workout routine. They target several major muscle groups, including the quadriceps, hamstrings, and glutes, making them an efficient choice for building strength and power in your legs. To perform a sit squat, start by sitting on a sturdy bench or chair and then stand up without using your hands for support. Repeat this motion for 20 reps, aiming for 3 sets in total. Remember to focus on maintaining good form throughout each rep, keeping your chest up and your core engaged. If you're new to sit squats, start with a higher seat to reduce the range of motion, and as you become more comfortable, you can gradually decrease the height of the seat to increase the challenge. To add more intensity, you can also hold a dumbbell or kettlebell during the exercise.

1. Sit Squat: 3 sets • 20 reps
Sit Squat

Day 5

Sit squats are an effective exercise that targets your quadriceps, hamstrings, and glutes. To perform sit squats, start by sitting on a bench or chair with your feet shoulder-width apart. Stand up, using only your legs and without using your hands for support, and then lower yourself back down to the seated position. Keep your chest up, back straight, and your weight in your heels. Engage your core throughout the movement to maintain stability and prevent any strain on your lower back. For best results, aim for 3 sets of 20 reps, focusing on controlled movements and maintaining proper form. This exercise will help shape and tone your lower body while also improving your overall lower body strength.

1. Sit Squat: 3 sets • 20 reps
Sit Squat

Day 6

Sit squats are a fantastic exercise for targeting the muscles in your lower body, particularly your quadriceps, hamstrings, and glutes. To perform a sit squat, start by standing with your feet shoulder-width apart. Lower your body down as if you were sitting in a chair, while keeping your chest up and your weight in your heels. Aim to lower down until your thighs are parallel to the ground, and then push through your heels to return to the starting position.

To maximize the benefits of this exercise, focus on maintaining proper form throughout each rep. Engage your core to support your lower back, and keep your knees aligned with your toes as you lower down. Additionally, be sure to breathe steadily throughout the movement, inhaling as you lower and exhaling as you push through your heels to stand back up.

For this workout, aim to complete 3 sets of 20 reps. Choose a weight or resistance level that allows you to perform the exercise with proper form while still feeling challenged by the final few reps of each set. Remember to warm up before starting your sets and stretch your lower body after completing them to prevent muscle soreness.

1. Sit Squat: 3 sets • 20 reps
Sit Squat

Day 7

The sit squat is a fantastic exercise to strengthen and tone your lower body. To perform a sit squat, start by standing with your feet shoulder-width apart. Lower yourself down as if you were sitting into a chair, keeping your weight in your heels and your chest up. Once your thighs are parallel to the ground, push through your heels to return to the starting position. This exercise primarily targets the quadriceps, glutes, and hamstrings, making it a great choice for those aiming to improve lower body strength and stability. Try incorporating 3 sets of 20 reps into your workout routine to feel the burn and see results over time.

1. Sit Squat: 3 sets • 20 reps
Sit Squat

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