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 a 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

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