30 Day Squat Exercise Challenge - Best Booty Workout For Women - Toned Glutes

30 Day Squat Exercise Challenge – Best Booty Workout For Women – Toned Glutes

Squat Challenge Workouts for Women that Work

30 day squat challenge teaser graphic

30 Day Squat Challenge Teaser

The squat. The favorite, time-tested, booty approved, best quad and glute workout there is. We love it. If your goals are to slim down your legs, build your booty, gain some lower body leg strength and see results fast, then this quick and easy 30-day squat challenge is perfect for you.

Ready to Go?

But before you get started, it is important to understand what you’re going to get out of this challenge. And if you are new to the fitness world, keep reading and you will find instructions on how to do a squat with proper form, as well as a “chair” trick you will find extremely beneficial. You’ve got to be able to do it right if you want to experience the optimum squat challenge results. Some encouragement and quick tips will propel you straight into the challenge and success.

Get ready fit girls: it’s squatting time!

About Toning Your Glutes and Sculpting the Perfect Booty

Our favorite benefit of the squat is obviously how it tones, sculpts, and shapes the booty. Thank goodness for that. But while it’s doing that, it does even more throughout the entire body. Squats build the muscles in your legs, including your quadriceps, hamstrings, and calf muscles. But one of the best things about squats is that they are also one of the strength training exercises that burns fat as well. Because squats work multiple large muscle groups at once, they have a very high metabolic cost (especially when weights are added into the equation). In order to complete and recover from big exercises like the squat, our body requires a significant amount of energy (calories). We love that fat burning, muscle building combo — a combo that will result in an increased metabolic rate even when you’re not dropping ass to grass.

Along with your lower body, squats also work your core, including your lower back. (So if you feel some soreness in your lower back, that is normal. It means those muscles are working. Just make sure you use proper form, so there is not too much pressure back there).

What else is great about the squat? It’s so functional. Even the most sedentary among us squat several times throughout the day to simply get in and out of a chair (we’ll talk more about that later). But think about it, keeping those squatting muscles strong will make other every day tasks easier for you — getting in and out of your car, climbing stairs, packing groceries, standing up from the ground with a child in your arms, and if your an outdoorsy girl, relieving yourself in the great outdoors. All of these tasks require the fundamentals of a squat. Perfect your squat and you’ll perfect your life, well, at least parts of it.

Woman performing squat exercise to strengthen her hips and legs


The squat provides many health benefits as well. For example, squatting brings about increased blood flow and oxygen to your joints, keeping them healthy and mobile. And while getting a bad rep for causing knee injury, when done correctly the squat can actually help strengthen and support the knee. In addition to improved joint health, squatting will also give your bones a boost. Squatting on a regular basis, particularly with weights, will work your skeleton from the neck down. Even more, the squat helps with mobility and balance, which then makes it easier to perform everyday tasks.

And one of the most convenient benefits of squats is that you can do them anywhere because they don’t require the use of any equipment. Strengthening the muscles in your legs and core, with the correct form, the squat challenge will bring you all the lower-body results you want.

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