Now, the challenge comes to Shape (because you can never do too many squats).
Each day, dedicate a few minutes to the move(s) on the calendar—but keep up with your usual workout routine. On the last day, do the total-booty boot camp for your workout and feel the lower-body burn.
Read More: How Many Squats A Day Will Give You That Peach Booty Look?
- Step 1: Master proper squat form.
- Step 2: Commit to dropping it low for just a few minutes each day. Step 3: Admire your hard-earned booty.
Exercise Guide
Basic Squat
First, you’ll need to master a classic squat.
Squat With Kickbacks
“This variation fires your glutes right from the start,” says Silver-Fagan.
Sumo Squat
This variation helps you keep your torso lifted throughout the exercise, while giving your glutes extra attention.
Reaching Sumo Squat
“Adding the reach gets your calves firing,” says Silver-Fagan. “It also boosts your heart rate.”
Oblique Squat
Even a classic squat carves your core, but this oblique squat takes your ab workout to the next level.
Jump Squat
Silver-Fagan likes this variation because it adds some shoulder mobility work to the mix.
Narrow Squat
This stance sets you up for the pistol squat that follows.
Pistol Squat
“Your glutes are forced to work harder as you stand upright and push your hips forward,” says Silver-Fagan.
Curtsey Squat
These next two moves play with different planes of motion. First, you move laterally in this curtsey squat…
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Split Squat
Then, you transition into a front-to-back motion in the split squat, explains Silver-Fagan.
Isometric Squat With Toe Taps
Silver-Fagan calls this the “booty burn” because your muscles have less time to rest.
Pop Squat
“Adding in the pop squat gives your legs a breather after the isometric squat, flushing out the lactic acid, while also adding some cardio.”
The Final Superset Challenge
On the last day of this 30-day squat challenge, combine each move together for the following superset workout:
Superset 1
- Basic squat: 5 reps
- Kickback squat: 5 reps on each leg
Repeat once
Superset 2
- Sumo squat: 5 reps
- Reaching sumo squat: 5 reps
Repeat once
Superset 3
- Oblique squat: 5 reps
- Jump squat: 5 reps
Repeat once
Superset 4
- Narrow squat: 5 reps
- Pistol squat: 5 reps on each leg
Repeat once
Superset 5
- Curtsey squat: 5 reps each leg
- Split squat: 5 reps each leg
Repeat once
Superset 6
- Isometric squat with toe taps: 5 reps each leg
- Pop squat: 5 reps
Repeat once
DISCLAIMER:
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Consult a licensed physician for diagnosis and treatment of any and all medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
SOURCES:
- 12 Essential Squat Variations to Try (2019, livestrong.com)
- 5 Ways to Supercharge the Squat (2013, acefitness.org)
- Tone and tighten your butt with this 31-day routine (2019, nbcnews.com)
