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The 30 Day Squat Challenge is a simple 30-day exercise plan, where you do a set number of squats each day with a rest day thrown in every 3rd day. You start by completing 50 squats on Day 1, and slowly increase to a maximum of 250 by Day 30.

Click on the picture above to find out how many squats you are going to do each day.

Simple step by step guide on how to do body weight squats

More 30 Day Fitness Challenges here: 30 Day Fitness Challenge

30 Day Squat Challenge Challenge rules

  1. Remember to warm up and stretch out
  2. Respect the rest days. Your body needs them.
  3. As the amount of squats grow divide them into sets.
  4. Don't let your knees collapse, keep them pointing forward.
  5. Not all types of physical activity are suitable for everyone. Users take Challenges and training advice at their own personal risk.

Related Exercises

Training for the following exercises will be automatically logged against this Challenge:

Body Weight Squats, Body Weight Bulgarian Split Squats, Body Weight Sumo Squats and Body Weight Split Squats

View rules and related exercises

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Iram V recently completed this Challenge

Recent advice

“The challenge demands consistency, and that's what makes it difficult. My piece of advice to the fellow takers of the challenge is : be disciplined & never back down. All the best !!! :)”

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Bruce O 30 Day Squat Challenge  Challenge

Bruce O Day 2/30 completed. Glutes and quads feel good. If you keep your hands behind your head and really squeeze your shoulder blades together, elbows back, it is a great hit on the lats.

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Mark H 30 Day Squat Challenge  Challenge

Contributorsilver Mark H Day 1/110...........Well, I'm already doing a squat challenge, but I've just come across this one again so the numbers will be a bit our t of sinc. I'm still planning to get to 250 by the end of the month so that's the 24th of February and will move up progressively from where I am now (more or less). Today 110

Karen F encouraged this.

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10312 takers

  • tracy
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  • Cyrielle
  • Akosua
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  • kat
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Challenge creator

Jeanett E

created the challenge

21st March 2013