Take the 30 day squat challenge

Join The Running Bug's 30 day squat challenge to tone and strengthen your bum and thighs in as little as 30 days.

Take the 30 day squat challenge

Just print out the plan below, or save it to your phone or tablet and perform the number of squats listed each day.

It might seem like a lot to build up to, but you'll be surprised by how much you can improve your strength once you get going.

How to squat

  • Feet should be around hip width apart, pointing ever so slightly outwards
  • Look up and bend down as if you were to sit on an invisible chair
  • Ensure you're not bent too far forward, your knees shouldn't extend beyond your toes
  • Keep your back in a neutral position, avoid arching your spine, and extend your arms

Watch this video for an in-depth step-by-step guide.

How to squat

  • Feet should be around hip width apart, pointing ever so slightly outwards
  • Look up and bend down as if you were to sit on an invisible chair
  • Ensure you're not bent too far forward, your knees shouldn't extend beyond your toes
  • Keep your back in a neutral position, avoid arching your spine, and extend your arms

Watch this video for an in-depth step-by-step guide.

  1. Day 1

    1. Squats 10
  2. Day 2

    1. Squats 20
  3. Day 3

    1. Squats 30
  4. Day 4

    Rest day

  5. Day 5

    1. Squats 40
  6. Day 6

    1. Squats 55
  7. Day 7

    1. Squats 60
  8. Day 8

    Rest day

  9. Day 9

    1. Squats 65
  10. Day 10

    1. Squats 70
  11. Day 11

    1. Squats 75
  12. Day 12

    Rest day

  13. Day 13

    1. Squats 85
  14. Day 14

    1. Squats 95
  15. Day 15

    1. Squats 105
  16. Day 16

    Rest day

  17. Day 17

    1. Squats 115
  18. Day 18

    1. Squats 130
  19. Day 19

    1. Squats 140
  20. Day 20

    Rest day

  21. Day 21

    1. Squats 150
  22. Day 22

    1. Squats 155
  23. Day 23

    1. Squats 160
  24. Day 24

    Rest day

  25. Day 25

    1. Squats 170
  26. Day 26

    1. Squats 185
  27. Day 27

    1. Squats 190
  28. Day 28

    Rest day

  29. Day 29

    1. Squats 200
  30. Day 30

    1. Squats 230