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.

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  • 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.

    #Exercise / Sets
    1Sit Squat2 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.

    #Exercise / Sets
    1Sit Squat2 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.

    #Exercise / Sets
    1Sit Squat2 sets • 15 reps
    Sit Squat
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