20 Day Squat Challenge

I'm so so glad you guys decided to join me for my 20 day squat challenge before my Mexico trip! ♡ I've created a few different designs for the challenge in case you want to share this with your friends to get them to join you. The more people the more fun!

Please read 'How to do the perfect squat' to make sure that your posture is correct.


Share the challenge with your friends

I've created two versions for the challenge, one with weights, and one without for those who will be squatting at home. You'll see that the challenge with weights have lesser reps and the one without weights have more reps.

Your glutes, back, quadriceps and hamstrings muscles are all major muscles worked in the squat, while your glutes are activated throughout the entire exercise, the real time to squeeze them is when you are moving to your standing position. This helps you to lift your body using force from your legs, not placing strain on your lower back.


with weights

 
 

'If you want to notice when squats are working your butt, simply pay attention during your workout. During each repetition you should be able to feel your butt muscles contract right as you begin the upward phase of the movement. If you don't, then you're likely transferring your weight to the balls of your feet rather than your heels and your quadriceps are doing the work instead of your butt. To avoid this, press through your heels and squeeze your glutes to return to the upright position. As your workout progresses and you rack up the squat reps, a nice burn should begin to develop in your butt muscles. That burn is telling you that your butt has been working hard and your muscles are reaching the point of fatigue.' Note from Live Healthy


without weights

 
 

You don't have to do all 50 squats in one go! You can break it up into sets.

For example, you could break your 50 squats into 5 sets of 10 squats like this.

10 squats / Rest 30-90 seconds

10 squats / Rest 30-90 seconds

10 squats / Rest 30-90 seconds

10 squats / Rest 30-90 seconds

10 squats / Rest 30-90 seconds

Or you could also break it into 2 sets of 25 squats like this

25 squats / Rest 30-90 seconds

25 squats / Rest 30-90 seconds


Please make sure you read these exercise safety tips before hand. If you have a serious back issue do NOT do the challenge and go see your doctor. 

Happy squatting! ♡