Loading...

© 2019-2025 Fitwill

30 Squats A Day | Workout Library | Fitwill

30 Squats A Day

Home | Challenge | Beginner: 30 Days

The 30 Squats A Day challenge is a great way for beginners to start toning their lower body at home. This simple yet effective workout involves performing 30 sit squats every day for 30 days. Sit squats are a fantastic compound exercise that targets the quadriceps, hamstrings, glutes, and core muscles. By incorporating this quick and easy routine into your daily schedule, you can gradually build strength and endurance in your lower body, improve balance, and enhance overall stability. Just a few minutes of dedicated effort each day can lead to noticeable improvements in your lower body strength and muscle tone. Remember to maintain proper form throughout each squat, engaging your core and keeping your knees in line with your toes to prevent injury. As with any exercise program, it's crucial to listen to your body and consult with a fitness professional if you have any concerns or specific health conditions.

Preview Workout

Fitwill

Log Workouts, Track Progress & Build Strength.

Achieve more with Fitwill: explore over 5000 exercises with images and videos, access built-in and custom workouts, perfect for both gym and home sessions, and see real results.

Start your journey. Download today!

Fitwill: App Screenshot

Day 1

Sit squats are an effective lower body exercise that targets your quadriceps, hamstrings, and glutes. To perform a sit squat, start by sitting on a chair or bench with your feet shoulder-width apart. Stand up from the seated position, making sure to engage your leg muscles as you rise. Slowly lower yourself back down, almost sitting, but without fully resting on the chair. Aim for 2 sets of 15 reps, focusing on proper form and controlled movements. This exercise helps to build strength, improve balance, and can be easily modified for different fitness levels by adjusting the depth of the squat and adding resistance.

1. Sit Squat: 2 sets • 15 reps

Sit Squat

Day 2

Sit squats are an effective lower body exercise that target the quadriceps, hamstrings, and glutes. To perform a sit squat, start by standing with your feet shoulder-width apart. Lower yourself down as if you were sitting in 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. Perform 2 sets of 15 reps, focusing on controlled movements and proper form.

Incorporating sit squats into your workout routine can help improve lower body strength, enhance muscle tone, and increase overall leg stability. To make the most of this exercise, ensure that you are engaging your core throughout the movement and maintaining proper alignment of your knees with your toes. Remember to breathe consistently throughout the exercise, exhaling as you push through your heels to stand back up.

For an added challenge, you can hold a pair of dumbbells by your sides or a kettlebell at chest level while performing sit squats. This will increase the resistance and further engage your leg muscles for greater strength and definition.

1. Sit Squat: 2 sets • 15 reps

Sit Squat

Day 3

Sit squats are an effective lower-body exercise that target your quadriceps, hamstrings, and glutes. Performing 2 sets of 15 reps will help build strength, stability, and endurance in these muscles. To execute a sit squat, start by standing in front of a sturdy chair or bench with your feet shoulder-width apart. Slowly lower yourself into a sitting position, as if you were about to sit in the chair, and then return to the standing position. Keep your chest up, back straight, and knees in line with your toes throughout the movement to maintain proper form. This exercise is great for improving functional movements like sitting down and standing up, making it beneficial for everyday activities.

1. Sit Squat: 2 sets • 15 reps

Sit Squat

Day 4

The sit squat is a powerful exercise that targets the quadriceps, hamstrings, and glutes. To perform a sit squat, sit on a bench or chair, then stand up without using your hands for assistance. This movement replicates the action of standing up from a seated position, making it a functional exercise that can improve everyday activities. By performing 2 sets of 15 reps, you can challenge your lower body muscles and improve your strength and endurance. For an added challenge, you can hold a pair of dumbbells to increase resistance. It's important to maintain proper form throughout the exercise to avoid strain on your knees or lower back. Incorporate sit squats into your workout routine to build lower body strength and enhance your overall fitness.

1. Sit Squat: 2 sets • 15 reps

Sit Squat

Day 5

Sit squats are an effective way to strengthen your lower body, especially your quads, glutes, and hamstrings. To perform a sit squat, stand with your feet shoulder-width apart, lower your body into a seated position as if you were sitting in a chair, then stand back up. Keep your chest up, core engaged, and weight in your heels. By doing 2 sets of 15 reps, you can effectively challenge your muscles and improve your overall lower body strength.

To make sit squats more challenging, you can hold a dumbbell or kettlebell against your chest or perform them while holding onto a resistance band secured to a stable anchor. Remember to maintain proper form throughout the exercise to prevent any strain on your knees and back. As with any exercise, it's important to listen to your body and adjust the intensity as needed. Incorporating sit squats into your workout routine can help you build functional strength and support everyday movements like standing up from a chair or lifting objects from the ground.

1. Sit Squat: 2 sets • 15 reps

Sit Squat

Day 6

Sit squats are a great way to strengthen and tone your lower body. By performing this exercise, you'll target the muscles in your quads, hamstrings, and glutes. To do a sit squat, start by sitting on a bench or chair with your knees at a 90-degree angle. Then, stand up, making sure to engage your leg muscles and keep your back straight. Lower yourself back down to the seated position and repeat for 15 reps.

To maximize the benefits of sit squats, focus on maintaining proper form throughout the exercise. Keep your knees aligned with your toes, and avoid letting them extend beyond your toes. Additionally, be mindful of your breathing and exhale as you stand up. Incorporating sit squats into your workout routine will help improve your lower body strength and enhance your overall fitness level.

1. Sit Squat: 2 sets • 15 reps

Sit Squat

Day 7

The sit squat is a fantastic exercise for targeting the lower body, particularly the quadriceps, hamstrings, and glutes. To perform this exercise, stand in front of a bench or chair, and slowly lower your body down as if you were about to sit on the bench. Keep your chest up and your weight in your heels as you lower yourself down. Once your glutes touch the bench, quickly stand back up. This movement not only works the lower body muscles effectively but also helps in developing stability and balance. As you gradually increase the sets and reps, this exercise can lead to improved lower body strength and endurance. Focus on maintaining proper form throughout the movement to maximize the benefits and reduce the risk of injury. Consult with a fitness professional if you have any concerns about your technique or capabilities.

1. Sit Squat: 2 sets • 15 reps

Sit Squat

See the full workout in the Fitwill app.