This 30-Day Squat Challenge Will Transform Your Butt in 4 Weeks

Butt-sculpting is an activity that many people tend to do in the best way. Sculpturing butts can be most effectively done with the squat exercises. This exercise targets not only your glutes and your core and thighs. So when we decided to put together a plan that helps you look better, the best way is to start with this 30-day squat challenge.

The ultimate 30-day squat challenge is featuring 12 squats that tighten and tone. Perform a different squat or increase your reps each day, which will increase your overall condition.

Here are exercises with a pictures how to perform them.

  1. Basic Squat

Start with performing a classic (basic) squat.

  1. Squat with Kickbacks

This exercise targets your glutes right from the start.

  1. Sumo Squat

By performing this variation you’ll keep your torso lifted while giving your glutes extra attention.

  1. Reaching Sumo Squat

This exercise gets your calves firing, and, also boosts your heart rate.

  1. Oblique Squat

This exercise takes your ab workout to the next level.

  1. Jump Squat

This exercise adds some shoulder mobility besides the other benefits of squats.

  1. Narrow Squat

This stance sets you up for the pistol squat that follows.

  1. Pistol Squat

Works on your glutes harder as you stand upright and push your hips forward.

  1. Curtsey Squat

Next two moves are based on different planes of motion.

  1. Split Squat

This is a transition into a front-to-back motion in the split squat.

  1. Isometric Squat with Toe Taps

This is the “booty burn” exercise because your muscles have less time to rest.

  1. Pop Squat

The pop squat gives your legs a pause after the isometric squat, flushing out the lactic acid and also adds some cardio.

The Final Superset Challenge

As you will not finish to practice with workouts, on the last day of this 30-day squat challenge, combine each move together for the following superset workout:

Superset 1

–           Basic squat: 5 reps and kickback squat: 5 reps on each leg

–           Repeat once

Superset 2

–           Sumo squat: 5 reps and reaching sumo squat: 5 reps

–           Repeat once

Superset 3

–           Oblique squat: 5 reps and jump squat: 5 reps

–           Repeat once

Superset 4

–           Narrow squat: 5 reps and pistol squat: 5 reps on each leg

–           Repeat once

Superset 5

–           Curtsey squat: 5 reps each leg and split squat: 5 reps each leg

–           Repeat once

Superset 6

–           Isometric squat with toe taps: 5 reps each leg and pop squat: 5 reps

–           Repeat once

Featured Image Source: health.com