60 Squats A Day

Home | Challenge | Intermediate: 30 Days

The 60 squats a day workout is a 30-day challenge designed to elevate lower body strength and endurance. The workout primarily focuses on the sit squat exercise, which targets the quadriceps, hamstrings, glutes, and core. Performing 60 squats daily will effectively engage the lower body muscles, enhancing overall stability and power. This routine is ideal for individuals at an intermediate fitness level seeking to intensify their training regimen and sculpt their lower body. Additionally, proper nutrition and hydration are essential to support muscle recovery and growth throughout this challenge.

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  • Day 1

    Sit squats are an excellent lower body exercise that targets your quadriceps, glutes, and hamstrings. This exercise is great for building strength, endurance, and stability in your lower body. To perform sit squats, start by standing in front of a chair or bench. Sit back as if you are going to sit down, but without actually sitting. Keep your chest up, core engaged, and weight in your heels. Then, push through your heels and return to standing. Perform 3 sets of 20 reps to feel the burn and challenge your lower body muscles. Make sure to maintain proper form throughout the exercise to avoid any strain or injury.

    #Exercise / Sets
    1Sit Squat3 sets • 20 reps
    Sit Squat
  • Day 2

    Get ready to work on building strength and endurance in your lower body with this sit squat workout. This exercise primarily targets the glutes, quadriceps, and hamstrings, making it an excellent choice for those looking to tone and strengthen their lower body. To perform a sit squat, start by standing with your feet shoulder-width apart. Lower your body down as if you were about to sit in a chair, keeping your weight in your heels and your chest lifted. Once your thighs are parallel to the ground, push through your heels to return to standing. Repeat this movement for 20 reps in each of the 3 sets. To maximize the benefits of this workout, focus on maintaining proper form throughout each set. Keep your core engaged, and ensure that your knees do not extend beyond your toes during the descent. It's important to perform the exercise in a controlled manner to prevent any strain or injury. Consider adding some weights or resistance bands to increase the intensity as you progress. With dedication and consistency, sit squats can help you achieve a stronger, more defined lower body.

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

    Sit squats are a fantastic exercise to target your quadriceps, hamstrings, glutes, and calves. To perform sit squats, stand in front of a sturdy bench or chair, then lower yourself down until you're seated, and stand back up without using your hands. This exercise helps to strengthen your lower body and is particularly effective for improving functional strength. Perform 3 sets of 20 reps with a controlled tempo to feel the burn in your legs. Remember to engage your core and keep your chest up for proper form. Gradually increase the depth as you gain strength and stability. It's important to listen to your body and avoid any discomfort in your knees - stop immediately if you experience any pain. You can also add resistance by holding a dumbbell or kettlebell to make the exercise more challenging.

    #Exercise / Sets
    1Sit Squat3 sets • 20 reps
    Sit Squat
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