Last Updated on June 9, 2022
My 30 day squat challenge targets all of the glute muscles needed to transform your butt asap – If you want a bigger, lifted, rounder butt, you’re going to love it. It’s pretty easy, too! Simply follow an easy squat workout according to the schedule for 30 days. That’s all it takes to get a noticeably lifted, round, and firm butt in 30 days flat.
My squat challenge is all about working smart, not hard… so you can build a booty and get noticeable results without squatting a massive amount of weight. Those types of squat challenges aren’t recommended as they can cause injuries and too much pressure on the knees and spine. But you don’t have to worry about that when you follow my squat workout strategy for 30 days.
30 DAY SQUAT CHALLENGE
Here’s what the squat challenge exercises look like in motion. Notice how I’m holding my arms out? That helps ensure balance and stability when engaging the glute muscle groups.
To sculpt a better booty have to exercise the primary glute muscles, the gluteus maximus. But, when you also target the medius, minimus, and maximus muscles you can get results a lot faster.
Hint: That’s what the exercises my squat challenge target and why it works so well.
My squat challenge includes some of the best butt exercises and will help you get a noticeably better-looking butt in 30 days. Are you in?
Press play to see me explain more and demonstrate the squat challenge exercises.
Wondering if this squat challenge gets results?
Sure does! Read the comments after the post to see people’s results. Here’s a breakdown of the details about why this squat challenge is so effective, easy, and do-able.
What makes this Squat Challenge so effective & perfect for women?
- The butt exercises use bodyweight only so you don’t need any fancy equipment, machines, or gym membership. That’s awesome because you can do this squat challenge anywhere… which is nice if you get started and have to travel or can’t make it to a gym.
- The exercises are easy! You don’t have to jump around, lift heavy, or worry about hurting your joints.
- The exercises in this squat challenge focus on building a bigger booty, while avoiding building mass in the legs. This is great if you want toned, lean, slim legs and a bigger butt – without bulking up the thighs and quads.
When you combine the exercises together using the squat challenge workout schedule (see below), you’ll burn fat and boost your metabolism. That means you’ll burn fat during the exercises and will continue to burn fat after you’re done with the challenge exercises, too!
Pin this Squat Challenge to Pinterest so you’ll have it forever
SQUAT CHALLENGE EXERCISES
Exercise #1 Squat
Stand with feet shoulder-width apart. Keep your arms down by your sides. Keep your back neutral. Don’t arch your back and stick your butt out. Lower your butt, back and down, as if sitting back into an invisible chair. Lower as far as you can. Your knees should not extend past your toes. Keep your chest upright as you move backward. Hold for a count, then push back up to the start position to complete one rep. TIP: Don’t let your knees go past your toes. Hold a dumbbell for more of a challenge.
Exercise #2 Squat with Back Leg Lift
Stand up straight with your feet shoulder-width apart and knees slightly bent. Squat back and down then immediately push up and lift one leg back behind you as you can, while keeping your back as straight and upright as possible. Lower your leg back down and squat back down, quickly racking up reps. Do the same number of reps with your other leg to complete one set. TIP: Use a chair for balance as needed.
Exercise #3 Plie Squat
Exercise #4 Squat with Side Leg Lift
Stand up straight with your feet shoulder width apart and knees slightly bent. Squat back and down then immediately push up and lift one leg as far up to the side as you can, keeping your back as straight and upright as possible. Lower your leg back down and squat back down, quickly racking up reps. Do the same number of reps with your other leg to complete one set. TIP: Hold onto a chair for balance.
Exercise #5 Bridge Booty Lift
Lie on your back with your feet planted flat on the floor shoulder-width apart. Rest dumbbells (or barbell) across your hips. This is your start position. Squeeze your abs and glutes, then lift your butt up and off the floor until your body forms a straight line. Lower back down to the start position to complete one rep. TIP: Hold a dumbbell across your hips to add more resistance. You can also use resistance bands if you want, too.
Squat Schedule
Here’s the schedule to follow throughout the 30 day squat challenge.
A rep means that’s how many times you need to repeat each exercise.
A set means that’s how many rounds of the exercises you need to do.
So when I say 10 reps for 3 sets that means you need to do all 5 exercises 10 times each to complete one round or ‘set’. Which means you’ll have to do 3 full sets to complete the squats for that day. Make sense?
By constantly switching up the reps and sets you’ll progressively boost your glutes – without bulking your legs or hitting any plateaus. I’ve also built in rest days… this will help you recover faster and get even better results.
This squat challenge works if you work it. Results are guaranteed when you follow the schedule and exercise instructions. If you want, you can add ankle weights to your legs to increase the intensity. This is optional but will boost your results.
If you work it, leave me a comment and let me know how your results turned out.
For the best results from this challenge, it’s important that you’re following a meal plan, cardio and (full body) weight training program. If you’re serious about transforming your body and getting results my programs are a must.
Your Coach and Biggest Cheerleader
xxoo
- Make sure you squat with proper form and save your spine
- If you want flat abs, check out my 30 day Ab Challenge, too
- You’ll love these Butt Exercises (Hint: they have nothing to do with squats)
Don’t forget to pin this Squat Challenge to Pinterest so you’ll have it forever
My question is how do you maintain this new beautiful butt? Must you continue with the exercises? I assume that the muscle needs to continually be worked for it to keep its form. Correct?
Muscle is a use it or lose it tissue. Use it = beautiful butt. Don’t and slowly but surely the muscle will soften, losing firmness and calorie fighting ability. It works it you work it 🙂 CC
I’m starting the challenge. My question is do I have to do the squats conservatively or break it by doing 25 and 25 throughout the day?
It’s best to do all of the exercises at one time.
So how do i maintain after the challenge….or do i just start again? X
Hi! It’s best to incorporate some booty exercises into your routine at least 2 days a week post-challenge. If you need some routines, click here. https://www.christinacarlyle.com/?s=butt+
I have a question. Every time I do the exercise and I don’t feel nothing in my butt just my thighs and hips so am I doing this wrong cause I’m on day 11 and can’t really see a difference and I’m doing the squats right. Help haha
Are you squeezing your cheeks during the moves? If your buns don’t burn during squats you’re loading your legs and not engaging your glutes.
Hi just want to ask what does it mean of 6 reps of Day 1? does it mean i will be doing 30 squats times 6?? equivalent to 180 squats? reply pls.
A rep is the number of times you repeat the exercise within a set. So if it says ‘6’ you do it 6 times. If you see ‘6, 2 times) it means 2 sets of 6 reps with a break in between. Make sense?
Hi Christina,
I’m starting this routine today with my daughter. However, all the math calculations lead me to believe there are 5 exercises but I can only find 4. For example, day one states to do each exercise 6 times for a total of 30. But, 6 x 4 exercises only equals 24, not 30. Is there a 5th exercise that isn’t listed above? If not, how do you suggest I alter the schedule to get in the total number of squats?
Thank you so much!
Blessings,
Shay
Ahhhh so sorry Shay, You’re so right! There are 5 exercises. When I doubled down with 2 pix for the first exercise I overlooked uploading the 5th. It’s there now. Thanks for letting me know!
xxoo
CC
Today is my day 1 of 30! Can’t wait to see the results
woohoo! Get it gurlll 😀 Keep me posted! xxoo CC
Christina
Im half way threw the challenge.
TY for posting everything that you do!
ITS WORKING!!
This may be a dumb question but do you do each of the 5 exercises 6 times each? Or is there a certain amount you do for each rep?
That’s my question too! So the first day you just do each listed exercise 6 times? Are you supposed to hold them for a specific amount of time? That just seems too easy….
You’re supposed to do each exercise for the # of reps… as you move through the challenge the rep count increases. As you progress you’ll add additional sets. It may seem easy as first, but as you move through the days it gets more challenging. You CAN do this! xo
On DAY 2!
Question though… when doing reps of #2 and #4, do you do 10 reps on each leg for a set or 5 reps on each leg.
Can you please put a print option on this page? Thank you.
I start this on the weeekend. I am so excited as my booty needs some tlc. I have a question…
the second exercise, the sit like a chair… how many seconds do you remain in that position for 1 rep?
The entire squat should take 4 counts. 2 down to the ‘chair’ position then 2 up. Hope that helps! xxoo CC
Hi Eva 🙂 when it says a # of reps… yes, you’re right. You repeat each of the 5 exercises that many times. So if it’s 6 reps that’s 6 of each of the 5 for a total of 30. When it says repeat 2x’s or 3x’s you repeat the series that many times. For examples, 6 reps 2x, you’d do 6 reps of each each exercise, two times.
Day 1 of 30-day challenge begins! Wish me luck to keep going through the holidays!
You got this Girl! Share your Before and After pix with me! Can’t wait to see your boosted buns 🙂 xxoo CC
Hi Christine,
This workout looks totally do-able! Thank you for creating a plan for my booty! It will thank you in 30 days!
-D
You can do it 🙂
For Exercises 2 and 4 is one rep squat, lift right leg, squat, lift left leg—or would one rep be squat, lift right leg, lift left leg? (hopefully that makes sense)
One rep would be squat, lift left leg, squat, lift left leg, repeat to complete each number of reps then switch legs. So if there are 10 reps per leg you’d squat and lift the left leg 10 times, then switch to squating and lifting the right leg.
When I am doing the squats and am bent like sitting the outside of my knee (maybe a ligament or something) pops. Not just every once in awhile but every single time on both knees. Am I standing wrong?
Hi Randi,
When squatting with knees like mine I have to be mindful to make sure the knees don’t move slightly inwards eg knocking knees so I imagine having a football at the inside of my legs so I keep them aligned over my feet and stick the butt out .
This might keep your positioning correct and hopefully you won’t feel or hear the pop any more.
Regards
Lara xx
I’m starting my challenge today and I can’t wait to see results! Thanks for such a great workout plan! Is each excerise supposed to be fast or slow? And how long do I hold my leg lifts?
Just got done with my second workout! Saying goodbye to my pathetic flat butt!
Hi there so I am on day 3 and I haven’t felt anything in my butt only in my lower back calfs. Does this mean my form is wrong?
Sorry meant lower back and calfs
Hey I want to start this challenge but have a quick question about a couple excersizes! On the two where it says to lift up your leg should I just switch off every other one but only count the same amount of reps?
Hey Gurlllll Awesome question! You can alternate or complete the reps with one leg before switching to the other. Whatever you choose just make sure you repeat the same # of reps with both legs. Hope that helps! xxoo CC
Hey Christina I’m starting your work out today but i also woul like to no if you have any workouts for the stomach and legs that i can do i really wont to lose weight I’m at 165 now and I have never weighed this much I’m 5 feet exacly any input would be helpfull thanks
I got you Shauna!
I’m going to be posting TONS of new workouts on my blog/youtube channel. Visit my youtube channel and subscribe : ) https://www.youtube.com/user/ChristinaCarlyle xxoo CC
Does this really work trying to get my body bacc nd do sum upgrades after my pregnancy
It absolutely works it you work it! xxoo you can do this Bree!
OMG i LOVE this!!!
Can you make one for thunder thighs? PLEASE PLEASE PLEASE!
You are a rock star!
This is great, thanks Christina! I’m on day 22 and I can definitely see and feel a difference. I have a boyish body type and had my first baby 3 months ago, so if this works for me it can work for anyone:)
YAY! I’m so happy for you Katie!! xxoo
I really wish there were more articles like this on the web!!!
Looking at this schedule, wondering if it’s ok to work the same muscle groups two or three days in a row?
It’s okay because we aren’t using added weight. If, say, you were squatting with 50 pounds, then yes, you’d need to allow 24-48 hours for recovery time. But I created this squat challenge so that it’s doable and will get you results, safely and quickly in 30 consecutive days… no weights or recovery days needed. : )
What is better ? To do the exercises before or after eating ?
Before!
How many squats should I be doing to maintain?
After the challenge it’s best to train your lower body at least one to 2 times a week to maintain your results, adding at least 2 sets that target the glute muscles.
I started this yesterday, Im doing this along with a 30 day abs challenge, I just thought my bum should be doing something as well. I can do these squats, I have not exercised for years and I am feeling good!
I have a tiny flat but even though I’m a thicker girl. I’m almost six foot and it drives me crazy not having a bubbly butt. I can’t wait to see if this works (:
I am going to start, I’m 14 my butts not small but not bubbly..just wondering does this really work?
Sure does!
I’m starting today this squat challenge :3
Hey Christina, I’m on my third day of the challange and am enjoying it! I was wondering if you could give me an estimate on when I should be seeing some of my first results? I’m using two 11 pound weights 🙂
When and how quickly you’ll see results is dependent upon your body type. (Based on the feedback I’ve received) you should be able to see noticeable results in just 2 weeks. xo
This is day of 1 my exercises and i ho[e i get to the finish line. xo
today is day one of 30 so excited!! Yay!!
Hey Christina. I’m a zumba instructor but dancing won’t give me a bubble butt lol! I’m on day 10 tonight and I’ve added like 5-6 lbs but when I squat I feel the burn on my thighs is that ok? And would you recommend I hold the weights with my arms straight parallel to my toes or closer to my body? I wanna work this right and see the difference ! :)))
I’m so excited for
This workout I’m starting tm and I can’t wait to see results? I’ve been looking for a butt workout that will actually work and I’m glad to say that I think I found it! Thank you so much for making this do-able plan?
You’re so welcome! It works if you work it!! xo
I am so happy with the results! I took a picture on day 1 and took another one today (day 7) and I can definitely see the difference! I did increase the reps and added weights so I am so excited to see on day 30! Thanks so much for making this 🙂
Yayyyyy Astra! It so works if you work it! I’m so happy you found me. I’m glad you’re loving the challenge. I wanna see your progress pix! Upload it on instagram and tag me (@christina_carlyle) or email it to me at [email protected] Your Coach and Biggest Cheerleader xxoo CC
I am currently doing the challenge and I love it. I have a question about exercises 2 and 4. I count squat left leg as 1 rep and squat right leg as rep 2. Is this correct or should I be doing squat left leg then squat right as 1 rep? Thanks!
Hi Stephanie! You can do the challenge either way… alternating sides counting 1, 2 or counting each side a 1 – each. Totally up to you and your fitness level. xo
I’m on day 15 and noticing a difference. I love this workout! Thanks for putting this together!
You’re welcome!! xo
Hey Christina, My question is should I eat certain foods with this workout?
I always always always recommend following a meal plan that’s best for your metabolic profile. You can learn yours by filling out a profile, then I’ll suggest one of my programs that best matches your needs. xo CC https://www.christinacarlyle.com/weight-loss-training/
Alright. I’m going to try this! Looking forward to the end result in 30!! 🙂
Just wanted to know how much time can i rest before i repeat ?
No more than 30 to 60 seconds (longer if you lift heavier) is my recommendation for the best results.
I’m curious how many calories you burn doing this challenge? I understand the reps are different each day but is there in general?
There is not… as approximate calorie burn is dictated by your body (height/weight/gender) and varies greatly between challenge participants.
I just completed day 7. It’s getting quite hard.. I feel it more in my thighs and on the sides than in my butt.. I hope it’s OK! I’m so afraid that there won’t be any results, but I’ll keep working till day 30!
So this comment was meant for the ‘hourglass workout’ post that provided the link to this post, but I couldn’t find the comment section on that one so I’m posting my comment here. Anyway, I don’t have any of the equipment needed for those exercises or access to a gym. Do you have any suggestions on how to get the same benefits without any equipment?
Here is the link to the post that I was referring to: http://cc.purpleflyingmonkies.com/the-hourglass-workout-from-trainer-christina-carlyle/
ummmmmmm purple flying monkeys. that’s not even my website?? This is:: https://www.christinacarlyle.com/the-hourglass-workout-from-trainer-christina-carlyle/
No equipment is required for three of the 6 exercises in the Hourglass workout (https://www.christinacarlyle.com/the-hourglass-workout-from-trainer-christina-carlyle/) You can do all of the exercises without weights, but adjust your expectations for results accordingly.
I’m already on the 3rd day of this workout and I felt some pain in my thighs, it’s really a workout! I’ll finish this workout. : )
what does the rep mean
Rep = Repetition… or the number of times you need to repeat an exercise during a set.
So interested, Will start on Monday..can’t wait
Will it mess me up if I missed a day or two? Can I just pick up where I left off?
Also what should I do to maintain it once I’ve completed the challenge? How many days a week and how many reps and sets?
No. Yes. Do some of my other leg/booty workouts.
Hello Christina do we have to use weights? Do we still get good results if I don’t?
Yep!
So I don’t have to? Are the result a big difference?
Will this actually work? Because everytime i try aworkout it never works. Just wanna know!
All of my workouts WORK if YOU do 😉
is there a specific time i’m meant to do this. like, in the morning or afternoon or evening or before eating or after eating?
Nope, you can do this whenever… but I would avoid exercising 2 hours before your bedtime.
Hi I just stated this 2days ago and was just wounded if when will start seeing results
That depends on your consistency. Most people see a definite change by day 30. 🙂
Wondering not wounded
Is laying and sleeping on my sides the reason why my hips are flat
Nope! That’s a genetic fat-distribution thing… or lack of exercising to build muscle in that area.
Does wearing a waist trainer while doing the exercises make my body more efficient
Nope! They do not. Waist trainers just force you to squeeze your core muscles and help keep your spine straight. They don’t have any other impact on your performance, body, or make you lose fat faster.
First of all, this is the first website that seems to be genuine. Thank you posting the pictures of exercises, and actually answering the questions. I have hit my 30’s and I have a nice butt, but I want it tight and lifted like it use to be. Will this help with that? I am going to start exercising tomorrow, even though I have never been big on that at all. Will this help with belly fat also? Thank you –
It can definitely help boost the booty if you’re consistent. Belly fat can be a sign of a bigger issue (hormones/stress/etc.) but a proper nutrition plan can help stabilize hormones and boost the metabolism and burn fat. Check mine out if you’re serious about losing fat and toning up. Results are guaranteed of your money back. https://www.christinacarlyle.com/programs
Hey Christina! I’m a 40 year old woman with sluggish thyroid and thanks to you I’ve gone from 160 to 120. Now I’ve been adding this challenge to my routine. I’ve already went through the first month of doing this and now on the second with weights. I’m loving the results! The only down side it is killing my right knee I had surgery on 6 years ago. My doctor says everything looks ok but if the pain continues I should really stop. I really don’t want to stop. It only happens during the squats and I feel fine during the bridge booty lift. Any suggestions?
How much weight are you holding during the squats? I’d start by trying to do squats with body weight only… and seeing if that helps. If so, you can add more weight if you still feel ok. If not, try another leg exercise in it’s place that doesn’t hurt you. I hope you feel better soon! xo
I’m on Day 11 and let me tell you, I have already noticed a Huge difference! The first two or three days I was in so much pain, I couldn’t go down the stairs. But after my muscles got used to the exercises I am now much better. They burn a little after each exercise but no more pain! I can’t wait to finish this program. My butt naturally lifts now, I had cellulite on my butt cheeks and it’s reduced tremendously! I honestly can’t stop staring at my butt in the mirror, lol, which of course makes my husband happy. He has noticed a huge difference too! I’ve tried so many 30-day squat programs, none like this. I like it because it’s 5 different exercises. The variety helps so much and keeps my interest. Thank you so much for this!
Awesome!!!
This is just what I needed to stumble onto. I also saved your hourglass workout and will performing both the hourglass and booty workouts by rotating days 7 days a week. I just hope this will help my husband’s wandering eye into having eyes for me again.
Amazing workout! I have been doing for about 3 weeks and my butt is rounder and nicer.
Thanks for sharing valuable knowledge.
You’re welcome xo
Amazing workout I love it I am on day 10 and I am already seeing results…please how can I maintain it post 30 days challenge..thank you