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Blog Fitness Workouts Leg Workouts 30-Day Squat Challenge – Get Brazilian Butt In 1 Month

30-Day Squat Challenge – Get Brazilian Butt In 1 Month

30-day squat challenge

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.

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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.

30-day squat challenge

Squat With Kickbacks

“This variation fires your glutes right from the start,” says Silver-Fagan.

30-day squat challenge

Sumo Squat

This variation helps you keep your torso lifted throughout the exercise, while giving your glutes extra attention.

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Reaching Sumo Squat

“Adding the reach gets your calves firing,” says Silver-Fagan. “It also boosts your heart rate.”

30-day squat challenge

Oblique Squat

Even a classic squat carves your core, but this oblique squat takes your ab workout to the next level.

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Jump Squat

Silver-Fagan likes this variation because it adds some shoulder mobility work to the mix.

30-day squat challenge

Narrow Squat

This stance sets you up for the pistol squat that follows.

30-day squat challenge

Pistol Squat

“Your glutes are forced to work harder as you stand upright and push your hips forward,” says Silver-Fagan.

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Curtsey Squat

These next two moves play with different planes of motion. First, you move laterally in this curtsey squat…

30-day squat challenge

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See also  Ankle Resistance Band Exercises: 10 Moves Worth Trying

Split Squat

Then, you transition into a front-to-back motion in the split squat, explains Silver-Fagan.

30-day squat challenge

Isometric Squat With Toe Taps

Silver-Fagan calls this the “booty burn” because your muscles have less time to rest.

30-day squat challenge

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.”

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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

walking plan

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

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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:

  1. 12 Essential Squat Variations to Try (2019, livestrong.com)
  2. 5 Ways to Supercharge the Squat (2013, acefitness.org)
  3. Tone and tighten your butt with this 31-day routine (2019, nbcnews.com)
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