Bored With Basics? Try These 30-Day Squat Challenge Variations

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Bored With Basics? Try These 30-Day Squat Challenge Variations

Squats are an ultimate workout that works on your thighs, glutes, and core muscles. It’s an all-time favorite workout among fitness lovers but some simply hate the idea of doing squats, don’t know why? Simply take a 30-day squat challenge and you will love this workout.

Spend 30 days working on your thighs and glutes, and you will appreciate your efforts later. Try our squat variations so that you don’t get bored with the basics.

30-Day Squat Challenge Variations To Try

30-day squat challenge
via: prevention

Basic Squat + Side Kick Squat

  • Stand straight with feets a width-apart.
  • Keep your hands in front of your chest with slightly bend elbows.
  • Now, push your hips back and don’t lean. Bend your knees and be in a sitting position.
  • Come back to the standing position. Lift your left leg sideways and then bring it back to the starting pose after few seconds.
  • Begin the next rep and perform with the right leg.

Also Read: Feeling Dizzy After Workout Isn’t Normal, These May Be The Causes

Narrow Squat + Back Kick

  • This time don’t keep your feet at a distance, instead, keep them closer.
  • Bring your hands near to your chest to maintain a balance.
  • Go down by bending your knees and pushing your hips backward.
  • Remember, your thighs should be in-line with the floor. Rise up to the standing positing.
  • Lift your left leg in a backward direction. Stay for a while and bring the leg back to the original position.
  • Repeat the narrow squat and lift the right leg this time.

Sumo Squat

  • For sumo squat, spread your feet more than you do in a basic squat position.
  • Keeps the hand in a comfortable position to stay balanced.
  • Bend the knees and lower your body with hips pushing backward.
  • Bring your body to a starting position and then repeat.

Add these squat variations to your 30-day challenge and get firm and round bottom. Squats don’t just give you a better bottom but also, burn calories, give strong muscles, and improve posture.

So, start squatting today and master this one workout. However, begin with few reps to avoid injury. Once you get enough strength and stamina, increase the number of reps.

The best way is to gradually increase the reps so as your body can adjust. You can go for a more advanced squat version where weights are also included.

But, for beginners, these variations will also offer equal benefits. Remember, ” No sweat, no beauty; no squat, no booty.”