Blog Fitness 50 Squats A Day Challenge: What Do Experts Have To Say?

50 Squats A Day Challenge: What Do Experts Have To Say?

Squats are among some of the must-do exercises that are hardly missed in any workout plan. Whether it is a home or gym workout plan, it is quite likely that your circuit will contain these exercises. Considering their numerous benefits we can see perhaps why these workouts are an integral part of fitness. These reasons may be the green light for you to try the 50 squats a day challenge.BetterMe

Trying such a challenge is never a bad idea. After all, squats are among some of the best exercises recommended if you want to stay fit. However, before you settle for this idea, you need to evaluate the pros of cons of starting such a workout challenge.

You also need to determine your goals to avoid merely starting the challenge for the sake of it. In this article, we will comprehensively analyze what the 50 squats a day challenge involves. We will evaluate how it is possible, healthy, and expert-approved. Read on to gain more insight into this challenge before you make your next fitness move.

50 Squats A Day Challenge: What’s All The Fuss About?

You may have heard of or had a couple of your friends try the 50 squats a day challenge. Their excitement may even be triggering you now to consider the challenge, yet you may still be undecided. This is common for many exercise routines, especially when you do not know if such a workout challenge makes a difference.

As such, you might be thinking that this challenge is a complete and utter lie, not worth all the fuss. The reality is that doing 50 squats a day is beneficial, safe, and healthy. Experts acknowledge that exercises such as squats are vital as they work multiple muscles, helping you stay fit (7).

They go further and recommend this challenge due to the numerous benefits of doing squats. These benefits represent the effects of doing 50 squats a day for 2 weeks, a month, or so. They include: 

50 squats a day

  • Working Multiple Muscle Groups

When you do squats, you get to work multiple lower body muscles. These include the calves, glutes, quads, hamstrings, and even the core and back muscles (10). Working on the glutes can help you lose butt fat. It can also help you lift it and tighten it. Likewise, working on calves, quads, and hamstrings can help you tone and strengthen your legs.

Read More: How Many Squats A Day Will Give You That Peach Booty Look?

  • Improving Blood Circulation In Your Lower Body

Your body ought to have good blood circulation. Otherwise, your skin may dry, your nails may turn brittle, and your feet and hands may get numb and feel cold. If you are light-skinned, poor blood circulation may cause your legs to get a blue tinge (5).

Doing squats will get your blood pumping, which will improve blood flow in your lower body. Similarly, it lowers your blood sugars and may help in reducing your back pain (5).

  • Enhancing The Fat Burning Process

Doing squats may trigger your body to burn more calories, thereby helping you burn fat. Despite this, you need to do more than just squats if you are on a fat-loss journey. Safe weight loss involves going on a calorie deficit, exercising regularly, and eating healthy. You can talk to a professional to determine how this challenge can be coupled with these practices to aid in fat loss.

  • Improving The Strength Of Your Core Muscles

A strong core is important as it supports your balance. Balance does not need equilibrium. It also requires having good stability in your core muscles and the joints (4). Squats help with improving your balance as well as your posture. Improved balance gives your body the ability to perform various day-to-day activities.

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50 squats a day

  • Toning Your Legs

As mentioned earlier, squats can help in toning your legs as they work your quads, hamstrings, and calves. They can also help you get slimmer legs, if you so desire. Before doing squats to attain this goal, remember to seek the advice of a fitness trainer. They will recommend the best squat variation to attain this goal with minimal injuries.

  • Improving Your Aesthetic Appearance

Doing squats regularly can also help with transforming your body shape/physique. A good physique does more than just help you look good. It also makes you feel good internally and may help in boosting your self-confidence and esteem. Squats are among the most highly recommended exercises for anyone trying to sculpt their body shape. 

  • Enhancing Your Athletic Performance

If you want to enhance your athletic performance, experts recommend you try exercises such as squats and push-ups (1). It means that you can consider the 50 squats and 50 push-ups a day challenge to help with this goal.

What these two exercises do is that they increase your stamina. High levels of stamina can help you endure either long activities or those of high intensity. Consequently, you get to boost your athletic performance.

  • Boosting Your Mind And Body Connection

Yoga squats are among the exercises that take your workout to the mind-body connection level (12). Doing these squats enables you to relax, helping your mind and body to connect. These exercises also help with boosting your mood and improving your flexibility. 

50 squats a day

50 Squats A Day: Is it Possible?

At first, doing 50 squats may sound unrealistic and impossible. You might think that they will demand a lot of your time and energy. In real sense, doing 50 squats in a day is not a lot. Likewise, it does not take too much of your time.

This target of 50 squats a day can be pretty challenging at first to complete in one round. Consequently, you may see some people dropping out of the challenge because of this. The thing is, you do not have to do all the 50 squats all at once. 

Remember that the target is completing 50 squats in one day and not in 5 or 30 minutes. This is to mean that you can subdivide the squats and perform them throughout the day. For example, you may decide to do 25 squats early in the morning, and the other 25 in the evening. 

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At the end of the day, you will have done all required 50 squats. Similarly, you will have taken less time than you initially anticipated. You can still subdivide the squats further. You can also choose to do ten squats every hour. Within 5 hours, you will have done 50 squats. With time, you can challenge yourself and do all reps in a specific duration.

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50 Squats A Day Challenge: Squat Variations

Over time, squat variations have been introduced in the fitness industry. Some squat challenges may recommend doing the basic variation, while others may emphasize on various variations. Let us look at some of the common squat variations that can be incorporated in the 50 squats a day challenge.

The Body Weight/Air Squats

The body weight or air squats are considered the primary squat variation. As the name suggests, all you need to perform this exercise is your body weight. Doing 50 air squats a day results in increased core and lower body strength (11). Here is how you do these squats:

  • Stand upright with your feet slightly wider than hip-width apart. Position your toes slightly outward and your arms by your sides. Let your palms face in and keep your shoulders back. 
  • Start to slowly push your hips back and bend your knees as if you are sitting down. As you do so, remember to engage your abdominal muscles and let them support your back. Throughout, your back must be straight. You can also stretch your arms in front of you and let them align with your shoulders. Remember to inhale as you descend into your squat.
  • Descend as far as you can, preferably until your thighs are parallel with the ground. Hold in this position for some seconds.
  • Push through feet and slowly straighten to the initial position. Breathe out while you stand. You can also clench or squeeze your glutes as you stand up. Hold this for some seconds before returning into the squat position. Do 50 of these squats.

The Mini Squats

Your 50 squats a day challenge may also recommend doing mini squats. Mini squats help in strengthening your quads, which are the large muscles of your outer thigh (2). To perform these exercises, you only need to do the following:

  • Stand next to a wall, with your head, shoulders, and back against it.
  • Let your feet be shoulder-width apart and at least one foot away from the wall.
  • Keep your arms by your sides and face the front.
  • Bend your knees, automatically lowering your butt toward the ground. As you bend, you can stretch your arms forward or place them on your hips. Otherwise, you can as well bring your palms together in front of your chest.
  • Stop bending when you are at around 15 degrees of the bend. Maintain this position for at least ten seconds and then slowly return to the starting stance. Remember to keep your back and shoulders against the wall.
  • You will be required to do 50 of these. You can choose to divide them into five sets, each containing 10 repetitions. Before proceeding to the next set, remember to rest for 30 or 60 seconds. 
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Overhead Squats

Another variation that your squats challenge may incorporate is the overhead squat. It is another excellent exercise for strengthening your lower body. Unlike the bodyweight squat, you will need a medicine ball to perform this exercise. Here is how you do it (10):

  • Stand upright with your feet slightly hip-width apart. Hold a medicine ball in your hands. Stretch your arms up such that the medicine ball is above your head.
  • Begin to slowly bend your knees as though you are taking a seat. It will mean rotating your hips back. Try to keep your back as straight as possible to avoid any back injuries. 
  • You can lower yourself as far as you can, but preferably only as far as you are comfortable. While at the bottom of your squat, press both feet on the ground to push you back up.
  • Do 50 of these squats. Again, you can divide them into sets, either of 2 or 5. It all comes down to your preference. Remember to also rest and hydrate in between your sets. 

Read More: Deadlift vs. Squat: Pinning Down The Real Winner Of This Long-Standing Debate

50 squats a day

Squat Side Step/ Side-Step Squat

You can also consider doing the squat side step or the side step squat during this 50 squats a day challenge. As the name implies, this exercise entails taking various steps to the side in addition to doing the squat. 

If you want to increase the intensity of this workout, experts suggest you add a resistance band (3). However, this should only be done if your fitness trainer agrees to it. It is advisable to add these bands if you are in the advanced level and are familiar with this exercise. If not, start with its simplified version, which is performed as follows:

  • Stand with your feet hip-width apart, back straight, and arms by your sides.
  • Slowly lower into the squat position. You can bring your palms together in front of your chest or extend them in front of you.
  • While in this squat position, take a large step to the right. Remember to use your abdominal muscles and keep your body weight in your heels. It should be distributed equally to both legs.
  • Hold for some seconds and then stand to return to the starting position.
  • Lower again into the squatting position. This time around, take a large step to the left before moving back to the standing position. 
  • Since you are supposed to do 50 squats a day, you will have to do this 25 times on each side. 
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Single-Leg Squat

Single-leg squats can also be incorporated in the 50 squats a day challenge. These workouts are considered when the primary goal is activating both the gluteus medius and gluteus maximus (8). They are quite challenging, but this does not mean that you cannot perform them. Here are the steps of performing a single-leg squat:

  • Start by stretching your arms in front of your body.
  • Stand on your left leg and then extend the right one in front, and as high as you can. Remember to find a balance to avoid falling time and time again.
  • Slowly start to descend and lower your butt toward the floor. Remember that your right leg should be elevated as you lower into the squat position. Your left knee must also be in line with your left foot and back kept straight. Go down as far as you can and then hold this stance for some seconds.
  • Return to the starting position and do this 25 times before switching legs. Remember that your target is 50 squats daily, hence the 25 squat distribution on each leg.

Squat Jumps

The other squat variation that your 50 squats a day challenge may include is the squat jump. As the name implies, this exercise involves a squat and a jump. To perform a squat jump, you need to:

  • Stand tall with your feet slightly wider than shoulder-width apart.
  • Slowly start to lower into the squatting position. You must lower until the point when your thighs are slightly above your knees.
  • While in this position, push yourself up into a jump. It will entail lifting your feet off the ground. 
  • As you land, try to do so softly, and with bent knees. It means that you return to the squat position.
  • You can do five sets of these, each containing 10 reps. Hydrate and rest for 30 or 60 seconds before each set.

Doing 50 Squats A Day Challenge In Front Of A Mirror: Any Added Benefit?

I bet that you have seen or heard people who do squats in front of a mirror. You may be wondering if there is any benefit to it, so you can do so when you start this challenge. Although it is a common practice, experts acknowledge that it results in no added benefit (9).

Doing squats in front of a mirror has no impact on preferential loading. The only thing you get to do is see and admire yourself while you work out. The last thing some people may want is to see themselves when they are drenching in sweat. 

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50 squats a day

Tips To Get You Started With The Challenge

The 50 squats a day transformation can entail massive changes, especially if you have been consistent with this challenge. Remember that the changes may vary depending on your body reaction to the challenge. Similarly, you may tend to see results at a different time and pace compared to others also undertaking the challenge. For faster results, experts offer the following tips (7):

  • Learning The Correct Squatting Form

Before starting this challenge, you will need to learn how you do a squat properly. Otherwise, you run the risk of injuring yourself throughout the challenge. You might end up putting so much pressure on your knees instead of the thighs and glutes, resulting in knee pain (6). So, take time to learn the correct squatting procedure and form before participating in this challenge. 

  • Finding An Exercise Partner

Exercising alone can permit you to develop thousands of excuses to skip your workouts. This is especially the case when your muscles start to burn from the squat regime. Finding a workout buddy will mean you have less room for these excuses. They are more likely to call you out and help you stay accountable.

  • Tracking Your Progress

Experts also recommend that you track down your progress and jot it down, perhaps in your workout journal. Tracking your progress means identifying your breakthroughs throughout the challenge. For example, it could be when doing all squats in the proper form or doing 50 squats in just 15 minutes. Whatever it is, make sure you write it down. Such breakthroughs may be the motivation you need on your bad days to get up and continue with the challenge.

  • Setting Goals

You also need to set realistic goals before you start this 50 squats a day challenge. For example, it could be doing 50 squats a day for one month to tone both your butt and legs. Such goals help in keeping you on track.

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The Bottom Line

It is indeed possible to do 50 squats in a day. Squats are very rewarding and can help in improving your aesthetic appearance and overall health. If you are considering taking part in the 50 squats a day challenge, remember to first seek professional advice. You ought first to have a doctor’s and fitness trainer’s go-ahead before starting this challenge.



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. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. 5 Ways to Boost Your Stamina (2021,
  2. 9 meniscus tear exercises (2020,
  3. 3 Exercises to Tone Your Butt (2014,
  4. Balance Your Way to a Stronger Body (2004,
  5. How to Improve Your Circulation (2020,
  6. Knee pain from squatting: What to do (2019,
  7. No Gym Required: How to Get Fit at Home (2005,
  8. The 12 best ways to lose butt fat (2020,
  9. Using a mirror for squat exercises: Is there a benefit? (2016,
  10. What Are the Benefits of Squats? (2021,
  11. What are the best exercises for overall health and fitness? (2020,
  12. Yoga (2019,
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