The 30 day squat challenge results can seem almost too good to be true. But it is true! Squats are a compound exercise –they work the muscles, tendons and ligaments in the thighs, hips and buttocks. In just 30 days you can reshape this area of your body faster than you thought possible. So, let's see how to do it.

Plan for 30 Day Squat Challenge

The squat challenge has one exercise that you need to do each day, slowly increasing the number of squats you do to see results. People love this challenge because it is simple and easy to work into any schedule. Now, let's see what you need to do in these 30 days!

30 Day Squat Challenge Results That Will Give Your Courage and Strength to Follow the Plan

While it can take 30 days to see the full results, you will start to notice a difference – and so will everyone else – after the 2 week mark.

Thin isn't where it is at, today's popular shape is based on healthy curves and the squat challenge lets you add curves without adding weight. See the sexy butt?

The 30 day squat challenge can be a kind of habit you need to develop in order to keep you more confident and happy. 

How to Do a Basic Squat and 7 More Variations

To start on the way to achieving the 30 day squat challenge results you want, learn how to do the basic squat step by step.

1. Stand with your feet shoulder width apart, lift your chin up and push your chest up and out.
2. Raise your arms up in front of you to the shoulder height with the palms down, just like you are getting ready to dive into water.
3. Squat down like you are about to sit in a chair. Your thighs should be parallel to the floor. It's easy if you arch your back slightly and put your weight in your heels.
4. Return to a standing position.

You can also learn it by following the video below:

You can start with doing three sets of ten squats, and then add more squats gradually. When you feel comfortable with that, add more reps every day. Except the basic squat, learning 7 variations below will help you enjoy the exercise to see the great 30 day squat challenge results.

• Body-Weight Jump Squat: Hold your hands behind your head like you would for a sit-up. Squat down like that in a basic squat, and then jump up as high as you can. Do these squats as quickly as you can.
• Pistol Squat: This kind of squat starts just like the basic one, but before you squat down, hold one leg up like you are about to step on a high stair. Now, keep that leg up and squat down as far as you can go before rising again.
• Wide Stance Barbell Squat: Place the bar across your upper back and hold it with your hands as far apart as possible on the bar. Move your feet so they are double the normal distance apart as for the regular squat. And then squat and stand up.
• Barbell Lift Squat: This starts like the barbell squat above, but when you squat down – lift your heels off the floor.
• Braced Squat: Hold a weight plate with two hands, and then straight your arm and uplift it in front of your chest. Squat without letting your arms dip or bend.
• Dumbbell Split Squat: Hold a dumbbell in each hand. Let your arms hang at your sides. Put one foot about a foot in front of the other and then squat. Don't bring the knee down but slowly lower your hips as you sit. Alternate legs and do the same.
• Goblet Squat: Take one dumbbell and hold one head of it vertically, imagining you are cupping a goblet. Raise it up under your chin and keep your elbows out. Squat and then get backto the standing position.