30 day squat challenge
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Ah, you can't beat the good old squat for some serious body blasting.

This do-anywhere exercise is present in nearly every exercise class, workout programme and strength training regime – and for good reason. While it mainly targets your thighs and glutes, it'll also get those hamstrings, knees, hips and calves working – acing your whole lower body in one fell swoop.

Your lower back and core will feel the benefits too, and the best thing? It's super-easy to do.

The 30-day squat challenge

Once you've mastered a basic bodyweight squat (hints and tips below) you're ready to tackle our 30-day squat challenge.

30 day squat challenge

You can perform the allotted number of squats for each day  in one sitting or, if you're struggling to fit them in, spread them out across the 24 hours.

Rope in your mates so you can motivate each other, and prepare to unveil a steely new butt.

How to perform the perfect bodyweight squat

How to do a squat
  1. To perform the perfect squat, stand with your feet shoulder width apart.
  2. With your weight in your heels, chest up, and back straight, squat down to a sitting position with your bum behind you.
  3. Engage your core and push through your heels to come back up to standing.