30 Day Squat Challenge

Home | Challenge | Advanced: 30 Days

Welcome to the 30 Day Squat Challenge, an advanced home workout designed to boost your lower body strength and endurance. This program focuses on the sit squat exercise as the key movement to sculpt and tone your glutes, quadriceps, and hamstrings. Over the course of 30 days, you'll progressively increase the number of squats to challenge yourself and achieve remarkable results. Get ready to enhance your leg strength, improve your stability, and take your fitness to new heights with the 30 Day Squat Challenge!

Preview Workout

Fitwill

Turn Sweat into Strength and Success

Achieve more with Fitwill: explore over 5000 exercises with images and videos, access built-in and custom workouts, and see real results.

Start your journey. Download today!

Fitwill: App Screenshot
  • Day 1

    The sit squat is a fantastic lower body exercise that targets the quadriceps, hamstrings, and glutes. To perform this exercise, stand with your feet shoulder-width apart, lower yourself into a seated position until your thighs are parallel to the ground, then push back up to the starting position. Performing 2 sets of 25 reps will help to build lower body strength, improve muscle endurance, and enhance overall fitness. It's important to maintain proper form throughout the exercise, ensuring that your knees do not extend beyond your toes and keeping your back straight. To maximize the effectiveness of the sit squat, focus on engaging your core muscles and breathing rhythmically throughout each set. Additionally, incorporating proper nutrition and hydration into your fitness routine will support your performance and recovery. Including a balance of carbohydrates, lean proteins, healthy fats, and plenty of water in your diet will provide the necessary energy and nutrients for your muscles. Post-workout nutrition is also crucial, so fuel your body with a combination of protein and carbohydrates to aid in muscle repair and replenish energy stores. Proper rest between sets and workouts is equally important for muscle recovery and growth, so ensure you allow for adequate rest periods. With dedication and consistency, the sit squat can be an effective addition to your workout regimen, contributing to a stronger, fitter, and more resilient body.

    #Exercise / Sets
    1Sit Squat2 sets • 25 reps
    Sit Squat
  • Day 2

    Sit squats are a fantastic exercise for targeting the lower body, specifically the quadriceps, hamstrings, and glutes. Performing this exercise will help to build strength and tone the muscles in your legs and buttocks. To execute a sit squat, begin by standing with your feet shoulder-width apart. Slowly lower your body down as if you are going to sit in a chair, making sure to keep 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 3 sets, starting with 20 reps, then 20 reps again, and finishing with 15 reps to really push your muscles to their limit. When performing sit squats, focus on maintaining proper form throughout the exercise to avoid unnecessary strain on your joints and to maximize the benefits for your muscles. Incorporating sit squats into your workout routine will contribute to developing lower body strength and enhancing overall fitness.

    #Exercise / Sets
    1Sit Squat3 sets • 20, 20 and 15 reps
    Sit Squat
  • Day 3

    Sit squats are a fantastic exercise to tighten and tone your lower body. In this workout, you'll perform 3 sets of 20 reps to really feel the burn. To do a sit squat, start by sitting on a chair or bench with your feet shoulder-width apart. Stand up and sit back down without fully resting. This will keep tension on your muscles throughout the set, providing a great workout. Focus on keeping your chest lifted, core engaged and knees behind your toes to protect your joints. Remember to breathe throughout the exercise. By incorporating sit squats into your routine, you'll work on strengthening your quads, hamstrings, and glutes, ultimately improving your overall lower body strength and muscle tone.

    #Exercise / Sets
    1Sit Squat3 sets • 20 reps
    Sit Squat
See the full workout in the Fitwill app.
Loading...
Fitwill stands in solidarity with Ukraine