Beginner 30 days
30-Day Squat Challenge
Transform your legs and glutes in 30 days. Progressive squat reps that build real lower-body strength from scratch.
30-Day Schedule
1
30 Squats
2
35 Squats
3
40 Squats
4
Rest Day
5
45 Squats
6
50 Squats
7
55 Squats
8
Rest Day
9
60 Squats
10
65 Squats
11
70 Squats
12
Rest Day
13
75 Squats
14
80 Squats
15
85 Squats
16
Rest Day
17
90 Squats
18
95 Squats
19
100 Squats
20
Rest Day
21
105 Squats
22
110 Squats
23
115 Squats
24
Rest Day
25
120 Squats
26
125 Squats
27
130 Squats
28
Rest Day
29
145 Squats
30
150 Squats
150 squats — you crushed it!
Challenge Rules
- 1Complete every squat with thighs parallel to or below the floor.
- 2Keep knees tracking over your toes — never caving inward.
- 3Drive through your heels on the way up.
- 4Rest days are mandatory — skipping them raises injury risk.
- 5Warm up with hip circles and leg swings before each session.