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The 29-Day Squat Challenge To Completely Transform Your Butt

Here is the ultimate 29-day squat challenge, featuring 12 squats for women which will tone and tighten. Master a changed squat or increase your number of reps each day, and we will have covered in places your teeny tiny bikini doesn’t.

Everyone is crazy about squats for a reason: because squats are an all-in-one combo for your core, thighs, and glutes. Which means, in one epic move, you are both burning calories and building muscles. But there is no reason to just stick to the basic squats for all times.

Every day, dedicate only a few minutes to the squat mentioned on the calendar while keeping up with your normal workout routine. Don’t worry, you will get to rest every 5th day. On the last day of your challenge, do the full-booty boot camp as part of your workout and experience your lower-body burning.

  • Step 1: master the perfect squat form.
  • Step 2: execute dropping it low for only a few minutes every day.
  • Step 3: appreciate your hard-earned booty.

29 Day Squat Challenge

29 Day Squat Challenge Infographic

Day: 1

Basic Squat

Basic Squat

  1. Stand with your feet shoulder width apart. Slightly bend your elbows and clasp your hands in front of your chest.
  2. Brace your abs and push back your hips. Then bend your knees so that you are lowering your body into a squat. At the bottom, take a pause, then push yourself back up into the starting position.
  3. Do 15 reps.

Day: 2

Glute Kickback

Glute Kickback

  1. Stand with your feet shoulder width apart. Lower yourself into a squat while keeping your weight on your heels. Also, clasp together your fists in front of your chest.
  2. While keeping your hips square, lift your right leg straight behind you. Then return to the initial squat position. Repeat on your left side. That is 1 rep. do 20 reps.

Day: 3

Kickback Squat + Basic Squat

Combine the squats from both day 1 and day 2.

  1. Basic squat: 15 reps
  2. Kickback squats: 15 reps

Day: 4

Kickback Squat + Basic Squat

Combine the squats from both day 1 and day 2.

  1. Basic squat: 20 reps
  2. Kickback squats: 20 reps

Day: 5

Rest Day

Today, give your body a rest that it needs.

Day: 6

Sumo Squat

Sumo Squat

  1. Stand with your hands on our hips, feet apart wider than your shoulder width, and toes turned out slightly.
  2. While keeping your knees out and chest up, push back your hips and squat down. That is one rep.
  3. Do 15 reps.

Day: 7

Reaching Sumo Squat

Reaching Sumo Squat

  1. Stand with your feet apart wider than your hip width and your toes and knees slightly turned out. Lower yourself into a deep squat while pushing your hips back and reaching the floor with your fingertips. When doing this, keep your spine naturally straight, eyes focused ahead, and chest lifted.
  2. Push back to the standing position. Extend your arms straight overhead, and on your tiptoes raise up while keeping your arms closes to your ears. Return to start. That is 1 rep.
  3. Do 20 reps.

Day: 8

Reaching Sumo Squat + Sumo Squat

Combine the squats from both day 6 and day 7.

  1. Sumo Squat: 15 reps
  2. Reaching Sumo Squat: 15 reps

Day: 9

Reaching Sumo Squat + Sumo Squat

Combine the squats from both day 6 and day 7.

  1. Sumo Squat: 15 reps
  2. Reaching Sumo Squat: 15 reps

Day: 10

Rest Day

Today, give your body a rest that it needs.

Day: 11

Oblique Squat

Oblique Squat

  1. With the elbows pointing out, place both your hands on your head. Stand while keeping your feet shoulder width apart. Then lower yourself into a squat position.
  2. Press back into a standing position. Also, lift your right leg higher than your hip level while crunching the side so that your right elbow taps your right knee. Return to the initial position and repeat the same steps on your other side. That is rep.
  3. Do 15 reps.

Day: 12

Jump Squat

Jump Squat

  1. Stand and keep your feet shoulder width apart and your hands clasped in front of your chest. Lower yourself into a squat position.
  2. Push upwards, explosively, trying to jump as high as possible. Make sure that you drive through your heels, not your toes. That is 1 rep.
  3. Do 20 reps.

Day: 13

Jump squat + oblique squat

Combine the squats from day 11 and day 13.

  1. Oblique squats: 15 reps
  2. Jump squats: 5 reps

Day: 14

Jump squat + oblique squat

Combine the squats from day 11 and day 13.

  1. Oblique squats: 20 reps
  2. Jump squats: 20 reps

Day: 15

Rest Day

Today, give your body a rest that it needs.

Day: 16

Narrow Squat

Narrow Squat

  1. Stand straight with your feet together and hand clasped in front of your chest.
  2. Lower yourself into a squat so that your thighs are parallel to the floor. Hold the position. Then return to the starting position. That is 1 rep.
  3. Do 15 reps.
  4. Also Check: How to get pure fitness for women

Day: 17

Pistol squat

Pistol squat

  1. Stand upright while keeping your feet shoulder width apart. Place the heel of your left foot on the ground in front of you, slightly, with the toes up.
  2. Raise left leg in front of your body as you push your hips backward and lower into a squat on your standing leg. If need be, extend your arms to assist you with balance. That is 1 rep.
  3. Do 10 reps.

Day: 18

Narrow squat + pistol squat

Combine the squats from both day 16 and day 17.

  1. Narrow squat: 15 reps
  2. Pistol squat: 15 reps on each side

Day: 19

Narrow squat + pistol squat

Combine the squats from both day 16 and day 17.

  1. Narrow squat: 15 reps
  2. Pistol squat: 20 reps on each side

Day: 20

Rest Day

Today, give your body a rest that it needs.

Day: 21

Curtsy Squat

Curtsy Squat

  1. Stand with your feet hip-width apart. Also, bend your elbows and clasp your hand in front of your chest. Bend yourself into the squat position so that your thighs are parallel to the floor.
  2. Step your right foot back and to your left, and squat down an inch. Return to the initial position. Repeat the same steps on the other side. That is 1 rep.
  3. On each side do 10 reps.

Day: 22

Split squat

Split squat

  1. Stagger your stance so that your front foot is 2-4 feet in front of your rear foot. Remain on the toes of your rear foot.
  2. Bend your hips until your front thigh is parallel to the floor or even lower. Push through your front leg’s heel, and drive your knees and hips upward, returning to the initial position. That is 1 rep.
  3. On each side do 5 reps.

Day: 23

Split squat + curtsy squat

Combine the squats of both day 21 and day 22.

Curtsy squat: 10 reps on each side

Split squat: 10 reps on each side

Day: 24

Split squat + curtsy squat

Combine the squats of both day 21 and day 22.

Curtsy squat: 15 reps on each side

Split squat: 15 reps on each side

Day: 25

Rest Day

Today, give your body a rest that it needs.

Day: 26

Isometric squat

Isometric squat

  1. Stand with your feet hip-width apart and your arms by your sides. Squat while keeping your hands clasped in front of your chest and your elbows bent by your sides.
  2. Stay in the squat position and extend your left leg out to your side and tap the floor with your toe. Return to the initial position and repeat the steps on the opposite side. That is 1 rep.
  3. Do 10 reps on each side.

Day: 27

Pop Squat

Pop Squat

  1. Stand with your feet apart wider than your shoulder width and your toes turned out slightly. Clasp your hands in front of your chest.
  2. Push off your feet, explosively, bringing them together when you in the air, with your arms extended behind you at an angle. Fall back into a squat. That is 1 rep.
  3. Do 30 reps.

Day: 28

Pop squat + isometric squat

Combine the squats of both day 26 and day 27.

  1. Isometric squat: 15 reps on each side.
  2. Pop squat: 20 reps on each side.

Day: 29

Final Superset Challenge

Of each move, do 2 sets, each of 5 reps. Congratulations, you have officially finished the squat challenge.

For anyone and everyone who wants to tighten her body, just make this squat challenge a part of your workout routine for only 29 days. You will see the squat challenge results and will be amazed. This is the best squat challenge that you will find so give it a try and see for yourself.

FAQs

Can squats help you lose belly fat?
Yes, but not directly, since they are a strength training exercise and strengthen your calves, glutes, and hamstrings.
Can squats give you a flat stomach?
No, squats don’t give you a flat stomach. They tone your muscles to define them.
Can squatting make you lose weight?
Yes, it makes you lose weight and tightens and tones your lower body muscles.
How many squats do you need to do a day?
For beginners, 20 squats per day are recommended and they can gradually be increased.

Tikkay Khan

Founder of TikkayKhan.com and a Fitness Model and Trainer. With that, Freelancer by profession and Blogger by passion.

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18 Comments

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