30-Day Squat Challenge To Make Your Booty Pop

Sculpt that bubble butt.


If you have always dreamed of having a perky Brazilian booty, now is the time for you to take the matter into your hands and sculpt that bubble butt yourself, with the help of this 30-day squat challenge.

There is a calendar, which will tell you what exercises you should do for every day during the whole 30-day squat challenge. It doesn’t require spending hours in the gym, all you need is a couple of minutes each day, and in one month you get to enjoy the anticipated result. If you want to increase the difficulty of the challenge, add the number of reps, use some weights in a form of dumbbells or kettlebell, or adjust the speed (sometimes slowing down makes the exercise more difficult, other times speed up to reach a better result). You can do it at home, as it requires minimal equipment, and when it does, you can substitute the items that you don’t have with objects from your everyday life. Without further ado, here goes your 30-day squat challenge.

30-day squat challenge exercise guide

As was previously mentioned, this challenge doesn’t take much time and can be done at home. However, it requires your dedication, as you are not allowed to skip days. On the last day, do the total-booty boot camp for your workout and feel the lower-body burn. Here are the squats that you should perform to complete this challenge:

  • Basic squat

The first one is a classic squat. To perform a basic squat stand with your feet slightly wider than shoulder-width apart, stretch your hands in front of you, and slowly bend your knees, lowering your upper body. Try to keep your back as straight as possible, leaning your torso a bit forward, but don’t let your knees cross the invisible line which your toes create, keeping your legs perpendicularly to the ground. When your thighs create a 90° angle with your shins, stop and return to the standing position.

  • Squat with kickbacks

This modification fires your glutes right from the start. Start with the same initial position, as in the classic squat – with you standing straight, feet a little wider than shoulder-length apart. Do a squat, but this time after you get up from squatting, pull your leg backward. Do this after every squat, changing the “kicking” leg.

  • Sumo squat

This variation helps you keep your torso lifted throughout the exercise, while giving your glutes extra attention. For this squat, you will need to stand with your legs double the shoulder-width apart, toes pointing at 45° angle outwards. Push your hips backward, bending the knees and lowering your torso. When your thighs become parallel to the ground, stop and straighten your legs, returning to the starting position.

  • Reaching sumo squat

Adding the reach gets your calves firing and boosts your heart rate. The first part of this squat is the same as in a regular sumo squat – you get to the initial position with your feet wide apart, pointing outwards, and lower your body into a squat, touching the ground with your hands in front of your pelvis. Now, having done that, it is time to get to the “reaching” part of this exercise. After the squat, put your hands up and stand on your toes, stretching your body and tightening calves.

  • Oblique squat

Even a classic squat carves your core, but this oblique squat takes your ab workout to the next level. To perform this squat stand with your feet a bit further than your shoulder-width apart, toes pointing outwards, like in the sumo squat. Put your hands behind your head, and after squatting, raise your right knee to touch your right elbow. Repeat with the other side.

  • Jump squat

This variant of a squat adds some shoulder mobility to the mix. As all the other squats so far, this one starts in the same way. You perform a squat, bending your legs and lowering your body, but instead of just standing up, you raise both hands and jump.

  • Narrow squat

This stance sets you up for the pistol squat that follows. Now, unlike the previous exercises, the initial position of this one is different. Here you don’t put your legs wide apart, but rather connect your feet, and then get to the squatting itself. The rest of the exercise is the same as in the basic squat.

  • Pistol squat

Your glutes are forced to work harder as you stand upright and push your hips forward. This exercise is basically a one-legged squat. Stand on your right leg and lift your left leg in front of you. Straighten your hands forward, and bend your right knee to get down into a squat, while keeping your left leg straight. Get back up, and repeat with your right leg raised this time.

  • Curtsey squat

These next two moves play with different planes of motion. First, you move laterally in this curtsey squat. Stand straight and put your right foot bent in the behind your left foot, bending your left knee and performing a squat at the same time. Now go back to the initial position and repeat the same movement but with your left leg behind the right this time.

  • Split squat

After the curtsey squat, you transition into a front-to-back motion in the split squat. It is somewhat like a lunge, but has some differences. Stand straight, make a big step forward with your right leg, bending both your knees at a 90° angle, and leaving your left leg behind, with shin parallel to the floor. Make sure that your back is straight, shoulders lean a bit backward, and your knee doesn’t cross the invisible toe line. Stand back up, change legs and repeat.

  • Isometric squat with toe taps

Sometimes it is called the “booty burn” because your muscles have less time to rest. For this one, you perform the first part the same as in classic squat, and after that is when all fun takes place. From a squatting position straighten your legs, but not completely. Use your right foot to point at the floor in approximately 12 inches (30cm) from where it stood before. Continue performing this exercises, switching the leg you use to tap.

  • Pop squat

Adding in the pop squat gives your legs a breather after the isometric squat, flushing out the lactic acid, while also adding some cardio. For this exercise, perform a squatting part of the regular squat, and then instead of standing up, push your legs, jumping upwards, and then land with your feet a few inches apart.

The final superset challenge

On the last day of this 30-day squat challenge, combine all the moves together in the following superset workout:

Superset 1

Basic squat: 5 reps

Kickback squat: 5 reps on each leg

Repeat once

Superset 2

Sumo squat: 5 reps

Reaching sumo squat: 5 reps

Repeat once

Superset 3

Oblique squat: 5 reps

Jump squat: 5 reps

Repeat once

Superset 4

Narrow squat: 5 reps

Pistol squat: 5 reps on each leg

Repeat once

Superset 5

Curtsey squat: 5 reps each leg

Split squat: 5 reps each leg

Repeat once

Superset 6

Isometric squat with toe taps: 5 reps each leg

Pop squat: 5 reps

Repeat once


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