Squat challenge: amazing legs in just 30 days

With the lifestyle of modern societies, it is extremely important to stay active and avoid sedentary lifestyle, since physical exercise brings many benefits to our mental and physical health.

The objective of practicing sports must be the health of the person; However, physical appearance is very important to many, and it is not surprising in this society that demands so much of us.

In this article we will propose a squat challenge so that you can have stronger, firmer and more toned legs and buttocks and so that your general well-being increases. Now, before continuing, you can take a look at these two interesting articles:

• The 10 psychological benefits of practicing physical exercise
• Practicing physical exercise improves academic performance

The benefits of squatting

Squats are a classic in leg training, as it is an exercise that allows to develop muscles and strengthen tendons and ligaments of the legs and buttocks, but also positively affects the core and lower back.

Admittedly, many people find it difficult to perform leg exercises; However, squats have many benefits for the person doing them:

• Increase lower body strength, and helps tone legs and buttocks.
• Increases bone density of the spine, hips and legs, which helps prevent osteoporosis.
• Help burn calories and fat for the next 24 hours after exercise.
• Stimulates the cardiovascular system.
• Increases basal metabolism, so more calories are burned while at rest.
• It affects power and endurance in other exercises or activities: running, playing soccer, jumping, etc.
• If done correctly, the range of motion is increased and flexibility around the hips increases.
• With fewer repetitions, more weight and the correct diet, it is possible to develop muscle mass in the leg and buttock area.
• Improve your posture since, with this exercise, you work your core and lower back.

Squat challenge: toned legs and glutes in a month

After reading these benefits, you sure want to hit the gym and take advantage of the power of squats. That is why, in this article, we are going to present you with a challenge that was published in the magazine "Shape" so that you can achieve spectacular legs and buttocks.

You can do this challenge in combination with other workouts. Therefore, If you already have a gym routine, you can do the challenge before starting or after, as you please.

Below you can find the challenge explained.

Day 1: Basic squat

The classic squat is the most common. To do it, you just have to stand up, with your legs open and with your feet aligned with your shoulders. The hands should be in front of the chest and the elbows slightly bent. Push your hips back so that your shoulders are slightly forward, but keep your gaze straight ahead and your back straight.

At the same time, bend your knees as if you were going to sit down. Pause at the bottom position and move back up. If you are an expert, you can practically reach the squat position, but never sacrificing good posture. Do 15 reps, with or without weight depending on your fitness level.

Day 2: glute kick

This exercise is also called the donkey kick.. The classic form tries to get into a four-legged position, simulating a donkey, and perform a back kick, always keeping the core tight, the back straight and looking at the ground.

The kick is performed by lifting the leg after bringing the knee to the abdominals and simulating a kick. Now, there are different variations, such as simply simply lifting the leg straight when you are in a plank position or squatting and then lifting your leg up behind. You can check it in the following video.

Do 10 reps with each leg.

Day 3: Basic squat + glute kick

Combine exercises from day 1 and day 2. Do 15 reps of classic squats and 16 reps of the glute kick (8 for each side).

Day 4: Basic squat + glute kick

As in the previous day, combine the exercises of day 1 and day 2. Do 20 reps of classic squats and 20 reps of glute kick.

Day 5: Rest

Take a day off to recharge your batteries and so your muscles can repair themselves.

Day 6: Sumo Squat

The sumo squat is similar to the regular squat, but the placement of the legs is slightly different, with the balls of the feet and knees pointing out. You should do 15 repetitions of this exercise, and you can do it with or without weight.

To know how to run it, you can view the following audiovisual content.

Day 7: Reach Sumo Squat

This exercise is a variation of the sumo squat, but instead of just going down and up, you need to lift your arms and the balls of your feet on the way up, as if it were a ballet plie. Do 20 reps.

Take a look at this video to find out how.

Day 8: Sumo Squat + Reach Sumo Squat

On the eighth day it is necessary to combine both previous exercises and perform 15 repetitions of the sumo squat and 20 of the reach sumo squat.

Day 9: Sumo Squat + Reach Sumo Squat

As in the previous day, you should combine the exercises of day 6 and day 7, and perform 15 repetitions of the sumo squat and 20 of the reach sumo squat.

Day 10: Rest

Take advantage of this day to regain strength and for the body to recover from the efforts you are making in the challenge.

Day 11: Squat with oblique

To perform the oblique squat, it is necessary to perform a sumo squat as explained in the previous lines.

Now, you have to put your hands behind your head so that your elbows are bent outwards. Upon reaching the starting position after the descent, it is necessary to continue raising the leg as if we were going to touch with the knees at the elbow. You should stay where your range of motion allows and return to the starting position.

Day 12: Jump Squat

We perform the classic squat but letting the arms flow naturally, since the squat is key to starting a jump. You can see how to do it in the video below. Do 20 reps.

Day 13: Oblique Squat + Jump Squat

Do the two previous exercises. 15 reps of the oblique squat and 20 reps of the jump squat.

Day 14: Oblique Squat + Jump Squat

As in the previous day, do the exercises on day 11 and day 12. Perform 15 reps of the oblique squat and 20 reps of the jump squat.

Day 15: Rest

Enjoy a day off to recharge your batteries and so your muscles can repair themselves.

Day 16: Narrow Squat

The narrow squat is a different exercise, rarely used but very effective. It is like the classic squat, but instead of having your legs open, you have to keep them closed. Hands on the nape of the neck. Do 15 reps.

Day 17: Pistol Squat

The pistol squat is a complex squat, which consists of doing the normal squat but extending one of the legs forward. For those people who are not able to do it, they can support themselves with their hands on a bench and try to make the movement with the help of their arms. Do 10 reps with each leg.

Day 18: Narrow Squat + Pistol Squat

Do the previous exercises. Do 15 reps of the narrow squat and 20 reps of the pistol squat.

Day 19: Narrow Squat + Pistol Squat

This day it is necessary to perform the same exercises as the previous day.

Day 20: Rest

On the 20th, take a rest day to recharge your batteries and so your muscles can repair themselves.

Day 21: Cross Squat

Stand with your feet apart as in the classic squat and your elbows bent, your hands clasped in front of your chest. Lower yourself into a squat position, with your thighs parallel to the ground. Place your right foot back and to the left. In this position, go up and down to the rhythm of the repetitions. Then do the same with the other leg. 10 reps on each side.

Day 22: Split squat

This exercise consists of getting into a lunge position. With one leg forward and back. Then it is necessary to lower one knee while the other leg bends. Do 10 reps on each side.

Day 23: Cross Squat + Split Squat

Do the two previous exercises. Perform 20 repetitions on each of them.

Day 24: Cross squat + split squat

As in the previous day, perform these exercises with 20 repetitions each.

Day 25: Rest

A rest day is key to regain strength and for the body to recover from the effort made.

Day 26: Isometric Squat

This type of squat consists of standing in the classic squat position, and when performing the instead of rising after a short pause, it is necessary to remain in that situation for a long period of time. weather. Do this exercise for as long as you can.

Day 27: Pop Squat

The pop squat consists of performing a squat with a jumpin 'jacks. Do 20 repetitions of this exercise. You can see how to run this in this video:

Day 28: Isometric Squat + Pop Squat

Do the previous exercises. Hold as long as you can in the isometric squat and do 20 reps of the pistol squat.

Day 29: Isometric Squat + Pop Squat

As in the previous day, do the previous exercises. Hold as long as you can in the isometric squat and do 20 reps of the pistol squat

Day 30: Squat Superset

To finish this challenge, do all the previous exercises, with a total of five repetitions during two sets, in a row.