This 30-Day Squat Challenge Will Totally Strengthen Your Butt (2022)

There's a reason everyone is still so crazy about squats: They're an all-in-one blast for your glutes, thighs, and core, meaning you're building muscle all over your body in one epic move. But there's no reason to stick to basic squats for the rest of your life. We tapped Alex Silver-Fagan, an ACE-certified Nike trainer based in New York City, to round up all the best variations to create this 30-day squat challenge.

Each day, dedicate a few minutes to the move(s) on the 30-day squat challenge calendar — but keep up with your usual workout routine if you can. On the last day, do the total-booty boot camp for your workout and feel the lower-body burn. (P.S. you'll want to read up on the most common squat mistakes before you tackle this 30-day squat challenge.)

30-Day Squat Challenge

Day 1: Basic Squat

This 30-Day Squat Challenge Will Totally Strengthen Your Butt (1)

A. Stand with feet shoulder-width apart and hands clasped in front of chest, elbows slightly bent.

B. Brace abs, push hips back, and bend knees, lowering body into a squat. Pause at the bottom, then push back up to the starting position.

Do 15 reps.

Day 2: Glute Kickback

This 30-Day Squat Challenge Will Totally Strengthen Your Butt (2)

A. Stand with legs shoulder-width apart. Sit back into a squat, keeping weight in heels, and clasp fists together in front of chest.

B. Lift left leg straight behind, keeping hips square. Return to the squat position and repeat on the other side. That's one rep.

Do 20 reps.

Day 3: Basic Squat + Kickback Squat

This 30-Day Squat Challenge Will Totally Strengthen Your Butt (3)

Combine the Basic Squat from Day 1 and the Kickback Squat from Day 2. (Craving another month of moves after wrapping up this squat challenge? Try this 30-day plank routine.)

A. Do 15 reps of the Basic Squat.

B. Do 15 reps of the Kickback Squat.

Day 4: Basic Squat + Kickback Squat

This 30-Day Squat Challenge Will Totally Strengthen Your Butt (4)

Combine the Basic Squat from Day 1 and the Kickback Squat from Day 2.

A. Do 20 reps of the Basic Squat.

B. Do 20 reps of the Kickback Squat.

Day 5: 30-Day Squat Challenge Rest Day

This 30-Day Squat Challenge Will Totally Strengthen Your Butt (5)

Give your lower body a rest today. Dying to squat some more? Wait until tomorrow — here's why rest days are important and how to optimize them for recovery.

Day 6: Sumo Squat

This 30-Day Squat Challenge Will Totally Strengthen Your Butt (6)

A. Stand with feet wider than shoulder-width apart and toes slightly turned out. Place hands on hips.

(Video) 30 Day Squat Challenge That Will Totally Transform Your Butt

B. Push hips back and squat down, keeping chest up and knees out. Then stand back up to the starting position. That's one rep.

Do 15 reps.

Day 7: Reaching Sumo Squat

This 30-Day Squat Challenge Will Totally Strengthen Your Butt (7)

A. Stand with feet wider than hip-width apart, knees and toes turned out slightly. Lower into a deep squat, pushing hips back and reaching fingertips to the floor, keeping spine naturally straight, chest lifted, and eyes focused ahead.

B. Push back to standing position, then extend arms straight overhead, keeping them close to your ears as you raise up on your tiptoes. Return to the starting position. That's one rep.

Do 20 reps.

Day 8: Sumo Squat + Reaching Sumo Squat

This 30-Day Squat Challenge Will Totally Strengthen Your Butt (8)

Combine the Sumo Squat from Day 6 and the Reaching Sumo Squat from Day 7.

A. Do 15 reps of the Sumo Squat.

B. Do 15 reps of the Reaching Sumo Squat.

Day 9: Sumo Squat + Reaching Sumo Squat

This 30-Day Squat Challenge Will Totally Strengthen Your Butt (9)

Combine the Sumo Squat from Day 6 and the Reaching Sumo Squat from Day 7.

A. Do 20 reps of the Sumo Squat.

B. Do 20 reps of the Reaching Sumo Squat.

Day 10: 30-Day Squat Challenge Rest Day

This 30-Day Squat Challenge Will Totally Strengthen Your Butt (10)

Give your lower body a rest today. If you haven't been working your upper body, try this no-weight arm workout.

Day 11: Oblique Squat

This 30-Day Squat Challenge Will Totally Strengthen Your Butt (11)

A. Place hands on head, elbows pointing out. Stand with your feet shoulder-width apart and descend into a squat position.

B. Press back into standing position and lift left leg higher than hip level while crunching side so left elbow taps left knee. Return to the starting position, and repeat on the other side. That's one rep.

Do 15 reps.

Day 12: Jump Squat

This 30-Day Squat Challenge Will Totally Strengthen Your Butt (12)

A. Stand with feet shoulder-width apart, hands clasped in front of chest, and descend into a squat position.

B. Explosively push upward, jumping as high as possible. Make sure to drive through heels and not toes. Upon landing, immediately squat down. That's one rep.

(Video) 200 REP SQUAT CHALLENGE (Effectively Tone & Lift the Booty & Thighs)

Do 20 reps.

Day 13: Oblique Squat + Jump Squat

This 30-Day Squat Challenge Will Totally Strengthen Your Butt (13)

Combine the Oblique Squat from Day 11 and the Jump Squat from Day 12.

A. Do 15 reps of the Oblique Squat.

B. Do 15 reps of the Jump Squat.

Day 14: Oblique Squat + Jump Squat

This 30-Day Squat Challenge Will Totally Strengthen Your Butt (14)

Combine the Oblique Squat from Day 11 and the Jump Squat from Day 12.

A. Do 20 reps of the Oblique Squat.

B. Do 20 reps of the Jump Squat.

Day 15: 30-Day Squat Challenge Rest Day

This 30-Day Squat Challenge Will Totally Strengthen Your Butt (15)

You're halfway done with the 30-day squat challenge! Take a break. (Or if you wanna keep moving, try this standing core workout.)

Day 16: Narrow Squat

This 30-Day Squat Challenge Will Totally Strengthen Your Butt (16)

A. Stand with hands clasped in front of chest, feet together.

B. Lower into a squat until thighs are parallel to floor. Hold, then return to the starting position. That's one rep.

Do 15 reps.

Day 17: Pistol Squat

This 30-Day Squat Challenge Will Totally Strengthen Your Butt (17)

A. Stand upright with feet shoulder-width apart. Place heel of left foot on the floor slightly in front of you, toes up. (Advanced: Hold your leg completely off the floor as shown.)

B. Raise left leg in front of body as you push hips backwards and bend into a squat on the standing leg. If necessary, extend arms in front of you to assist with balance. Lower hips as low as possible, keeping front leg lifted. Push back to the starting position. That's one rep.

Do 10 reps. Switch sides; repeat.

Day 18: Narrow Squat + Pistol Squat

This 30-Day Squat Challenge Will Totally Strengthen Your Butt (18)

Combine the Narrow Squat from Day 16 and the Pistol Squat from Day 17.

A. Do 15 reps of the Narrow Squat.

B. Do 15 reps of the Pistol Squat on each side.

(Video) The Most Effective Squat Challenge: 100 Rep Fitness Blender Squat Challenge

Day 19: Narrow Squat + Pistol Squat

This 30-Day Squat Challenge Will Totally Strengthen Your Butt (19)

Combine the Narrow Squat from Day 16 and the Pistol Squat from Day 17.

A. Do 15 reps of the Narrow Squat.

B. Do 20 reps of the Pistol Squat on each side.

Day 20: 30-Day Squat Challenge Rest Day

This 30-Day Squat Challenge Will Totally Strengthen Your Butt (20)

Give your lower body a rest today.

Day 21: Curtsy Squat

This 30-Day Squat Challenge Will Totally Strengthen Your Butt (21)

A. Stand with feet hip-width apart and elbows bent, hands clasped in front of chest. Lower into a squat, thighs parallel to floor.

B. Step right foot back and to the left, and squat an inch lower. Return to the starting position. Repeat on the opposite side. That's one rep.

Do 10 reps. Switch sides; repeat.

Day 22: Split Squat

This 30-Day Squat Challenge Will Totally Strengthen Your Butt (22)

A. Stagger stance with front foot 2 to 4 feet in front of rear foot. Stay on the toes of rear foot.

B. Lower hips until front thigh is at least parallel to the floor. Push through the front leg's heel, and drive the hips and knees upward, to return to the starting position. That's one rep.

Do 15 reps. Switch sides; repeat.

Day 23: Curtsy Squat + Split Squat

This 30-Day Squat Challenge Will Totally Strengthen Your Butt (23)

B. Do 10 reps of the Split Squat on each side.

Day 24: Curtsy Squat + Split Squat

This 30-Day Squat Challenge Will Totally Strengthen Your Butt (24)

Combine the Curtsy Squat from Day 21 and the Split Squat from Day 22.

A. Do 15 reps of the Curtsy Squat on each side.

B. Do 15 reps of the Split Squat on each side.

(Video) The Squat Challenge That Grows Your BUTT in 3 mins!

Day 25: 30-Day Squat Challenge Rest Day

This 30-Day Squat Challenge Will Totally Strengthen Your Butt (25)

Take the day off from this squat challenge. Instead, try this yoga flow for a calm mind.

Day 26: Isometric Squat

This 30-Day Squat Challenge Will Totally Strengthen Your Butt (26)

A. Stand with feet hip-width apart and arms by sides. Squat, clasping hands in front of chest, elbows bent by sides.

B. Staying in the squat, extend left leg out to the side and tap toe to floor. Return to the starting position, then repeat on the opposite side. That's one rep.

Do 10 reps.

Day 27: Pop Squat

This 30-Day Squat Challenge Will Totally Strengthen Your Butt (27)

A. Stand with feet wider than shoulder-width apart and toes slightly turned out. Clasp hands in front of chest.

B. Explosively push off feet, bringing them together as you jump into the air, arms extended at an angle behind you. Land back in the squat position. That's one rep.

Do 30 reps.

Day 28: Isometric Squat + Pop Squat

This 30-Day Squat Challenge Will Totally Strengthen Your Butt (28)

Combine the Isometric Squat from Day 26 and the Pop Squat from Day 27.

A. Do 15 reps of the Isometric Squat each side.

B. Do 20 reps of the Pop Squat.

Day 29: Isometric Squat + Pop Squat

This 30-Day Squat Challenge Will Totally Strengthen Your Butt (29)

Combine the Isometric Squat from Day 26 and the Pop Squat from Day 27.

A. Do 20 reps of the Isometric Squat on each side.

B. Do 30 reps of the Pop Squat.

Day 30: Final Superset Squat Challenge

This 30-Day Squat Challenge Will Totally Strengthen Your Butt (30)

Do 2 sets of 5 reps of each move in the 30-day squat challenge. Then do a happy dance (and give your glutes a lil' stretch afterward), because you officially finished the #squatchallenge.

FAQs

Does the 30-day squat challenge work? ›

The answer is no, probably not. While squats are great for strengthening your glutes and lower leg muscles, targeting one part of the body for 30 days isn't going to help your weight loss or glute-shaping goals.

What happens if you do 30 squats a day? ›

Promoted Stories. This is important – it burns a lot of fat, and builds muscle, so your metabolism is boosted. The squat also improves your core strength by strengthening the muscles around your stomach and lower back, as Coach Mag explains.

Is 30 squats a day enough? ›

When it comes to how many squats you should do in a day, there's no magic number — it really depends on your individual goals. If you're new to doing squats, aim for 3 sets of 12-15 reps of at least one type of squat. Practicing a few days a week is a great place to start.

How many squats should I do a day for a bigger bum? ›

If you're wondering how many reps of squats you should aim for in a workout, Rodriguez says 10 to 15 reps for three to four rounds is ideal. "You want to focus on volume instead of adding load. This gets you into the hypertrophic range to encourage muscle growth," Rodriguez says.

What happens if you squat everyday? ›

Better still, by doing squats every day, you're strengthening your core and pretty much signing yourself up for rock hard abs (via Harvard Health Publishing). You're also likely to notice improved posture by default.

What is the best exercise to tone your buttocks? ›

Exercises and Strategies for a Bigger, Firmer Butt
  1. Glute bridge.
  2. Jumping squats.
  3. Walking lunge.
  4. Single-leg deadlift.
  5. Clamshell.
  6. Banded side step.
  7. Donkey kicks.
  8. Weight training.
17 May 2021

Do squats make your butt bigger? ›

Squats work all of the glute muscles in one movement. When you strategically recruit and tax these muscles, you can trigger hypertrophy (or muscle size growth). So, yes, squats can help you build bigger glutes.

Does squats reduce belly fat? ›

With that said, squats are such a good exercise for burning body fat and building lean muscle that if you're doing them regularly, you're highly likely to start dropping body fat all over, including the belly and thighs.

How long does it take to see results from squats? ›

Without weights, the more squats, the better. If you complete three sets of 12 reps three times a week alongside cardio, you should start to see results after two to three weeks.

What type of squats make your bum bigger? ›

A sumo squat is excellent for targeting your glutes. A wider stance keeps your hips externally rotated to promote greater glute activation. Stand with your feet wider than shoulder width, your toes pointed slightly outward, and your hands out in front of you.

Should you do squats everyday? ›

Ultimately, squatting every day isn't necessarily a bad thing, and the risk of overuse injuries is low. However, you want to make sure you're working other muscle groups, too. Focusing solely on your lower body can set you up for muscle imbalances — and nobody wants that.

What do squats do to your body? ›

As you exercise, the movement strengthens your tendons, bones, and ligaments around the leg muscles. It takes some of the weight off your knees and ankles. They help make your knees more stable, too. What's more, squats may also help boost your bone mineral density for stronger bones.

What foods make your bum bigger? ›

Foods that help make your butt bigger can include those high in dietary protein like salmon, eggs, legumes, and more.
...
Pairing these nutritious foods with a regular workout routine can help amplify your results to get you a robust rear.
  • Salmon. ...
  • Flaxseed. ...
  • Eggs. ...
  • Quinoa. ...
  • Legumes. ...
  • Brown rice. ...
  • Protein shakes. ...
  • Avocados.

What exercise lifts your buttocks? ›

Squats are great butt lifting exercises to build a strong, toned bum with very little equipment. The squat works your gluteus maximus, medius, and minimus, as well as your hamstrings, quadriceps, calves, abs, obliques, and lower back muscles.

Does sitting make your butt flat? ›

Your butt does not flatten from the force of the chair. The real danger factor is staying seated for long periods of time. Staying seated for too long, causes a set of muscles called the hip flexors to tighten up.

What are the disadvantages of squats? ›

Squat cons

There's a risk of back injury, from leaning too far forward during the squat or rounding your back. You can strain your shoulders if you're supporting a heavy barbell. There's a risk of getting stuck at the bottom of a squat and not being able to get back up.

Do squats tone your stomach? ›

It may seem surprising, but the squat is one of the best exercises to strengthen the abs, lose weight, and achieve a flat and toned stomach. Due to the nature of squats, your core muscles are engaged throughout the entire movement. Just the act of standing with a weighted barbell on your back requires core engagement.

How heavy should you squat? ›

If you're just looking for baseline data for beginners, men should be able to squat about 65% of their body weight while women are expected to squat about 50% of their body weight.

How can I firm my saggy butt? ›

Quick Tip #1: How To Fix A Droopy Butt from 30 DAY BUTT LIFT

Why am I losing my butt? ›

A flat butt can be caused by a number of lifestyle factors, including sedentary jobs or activities that require you to sit for extended periods. As you age, your butt may flatten and lose shape due to lower amounts of fat in the buttocks.

How can I tighten my butt fast? ›

We agree that toning that butt ain't easy, but these six exercises will speed up the process and tone your glutes for sure.
  1. Squats. If you're taking our 7-day weight loss challenge, then you know the importance of doing squats. ...
  2. Hip thrust. ...
  3. Single-leg deadlift. ...
  4. Bear plank. ...
  5. Hip abduction. ...
  6. Squat holds.
30 Jan 2020

Does squeezing your bum help it grow? ›

Intentional or not, butt clenches may be your go-to exercise to either wake your booty up or strengthen the glutes. But unfortunately, this popular move probably isn't doing much for either. Instead try a few other stretches an exercises to get your blood flowing and muscles growing.

How long does it take to build a butt? ›

Although it has been suggested that optimal glute growth can take around 18 months and 2 years to see your final desired result, the most important thing to know is that with focused effort, you can accelerate this process and start seeing your hard effort pay off earlier.

What happens if you squat 100 times a day? ›

It's also proven to be very effective: a study examining 94 adolescent boys performing 100 squats a day, every day, for 30 days found an increase in muscle thickness, lean body mass, strength and jumping power.

Do squats make your thighs bigger or smaller? ›

Although lunges and squats tone and define your thigh muscles, they won't make them smaller. In fact, you might notice your thighs getting bigger from exercise.

Do squats reduce love handles? ›

"For love handles, you have to work your legs. They're the biggest muscle group in your body and they use the most amount of energy. They're going to strip fat quicker than any plank. You need to do five sets of squats a day, increasing your weights daily.

Can squats reduce cellulite? ›

So, no, squats do not get rid of cellulite, they only tone up the muscles of your butt. This muscle toning will end up in butt lifting, which is nice to have. But no cellulite reduction on the butt will directly occur due to squats.

How do you know if your squats are working? ›

So, how can you tell if you're working the right muscles in a squat? Do a squat. If your first instinct was to move your knees and shins forward, that's usually a sign that your quads are doing all of the work, according to the American Council on Exercise.

Are squats better than walking? ›

Takeaway: You can burn 3-6 times more calories in a minute of squatting compared with a minute of cardio on the treadmill.

Is it OK to do squats before bed? ›

Pushups, bicep curls, and squats are simple and convenient strength exercises that will exhaust your muscles and enhance your sleep quality and duration,” he said. “Strength training can increase your time in deep sleep, the most restorative sleep.”

How do I grow my butt? ›

Some of the workouts which may make your bum bigger, firmer, and rounder include:
  1. Regular squats, sumo squats, Bulgarian split squats.
  2. Deadlifts, sumo deadlifts.
  3. Hip thrusts.
  4. Step-ups.
  5. Lunges.
  6. Glute bridges.
  7. Donkey kickbacks.

How can I lift my butt in a week? ›

LIFT + TONE YOUR BUTT IN 7 DAYS FAST BOOTY TONING WORKOUT

Should you squeeze your glutes when squatting? ›

Squeezing Glutes During A Squat - YouTube

What muscles should hurt after squats? ›

The most common sites for muscle soreness after squats are the upper legs and the glutes due to the large amount of work they do during the exercise, but soreness can occur in other locations as well.

Are your legs supposed to hurt after squats? ›

Sore Thighs After Squats

Usually disappearing after three to seven days is the norm, but can linger up to 10 long days. Now if your legs are sore from squats immediately after working out, you may have simply overexerted yourself.

How long should I hold a squat? ›

If you can't do 10 minutes straight, build up to it by holding the squat for as long as you can. Rest for the same amount of time and repeat until you hit 10 minutes. This extended time “locks in” the position, helping to establish the move.

Do squats damage your knees? ›

Squats aren't bad for your knees. In fact, when done properly, they are really beneficial for knee health. If you're new to squatting or have previously had an injury, it's always a good idea to have an expert check your technique.

Why are squats the king of exercises? ›

Barbell squats are called the king of all exercises because the entire body gets worked by this exercise. But learn to do the bodyweight squat first. Then, add load and reap the benefits. As renowned strength coach, Dan John, says – movement, volume and finally, load.

What are 5 benefits of squats? ›

What are the benefits of doing squats?
  • Strengthens your core. ...
  • Reduces the risk of injury. ...
  • Crushes calories. ...
  • Strengthens the muscles of your lower body. ...
  • Boosts athletic ability and strength. ...
  • Variety helps with motivation. ...
  • Can be done anywhere.

How do you sit for a big butt? ›

For starters, make sure your posture is up to par. Adjust your chair so your hips are slightly above your knees, feet resting flat on the floor. Make sure your lower back is supported, either by a sturdy chair back, or a pillow. Keep shoulders relaxed, but upright, and head directly over the shoulders.

What foods go straight to your breasts? ›

1. Breast Increase Foods
MilkYour breasts are entirely made of fat and consuming whole milk products that are rich in fat can increase breasts size.
Flax seedsChew flax seeds OR add flax seed powder to your food.
NutsNuts have a rich source of monounsaturated fats that are essential for building breast tissue.
4 more rows

Will protein shakes help my bum bigger? ›

Yes, a protein supplement shake may help you get bigger buttocks, and you can achieve this either through a protein-rich diet or with supplements. But it's important to understand how this "weight gain" will develop.

How can I get a natural butt lift? ›

Keeping your knees together bend your right knee to about 45 degrees. Lift the right leg knee out until it is the same level as your hip, keeping the knee bent. Lower to start position. Repeat this movement for 30 seconds, switch legs and perform movement on opposite leg for another 30 seconds.

Does walking lift glutes? ›

Walking is a great low-impact exercise if you're looking to tone your body and burn a few calories whilst you're at it. If you truly love walking or need a low-impact form of cardio (for example, due to an injury) you can definitely still use walking to boost your glutes.

Does sleeping on your back flatten your butt? ›

Thank you for asking about your mommy make-over.No, lying on your back will be uncomfortable but will not change your buttock shape.

How should I sleep to increase my hips? ›

For most people sleeping on the side is ideal. The knees and hips should be slightly bent up with a small pillow between the knees. This small pillow between the knees reduces pressure points building up between the bony insides of the knees.

How many times a week should I do squats to see results? ›

But most trainers agree on a similar ideal starting point: squatting two to three times a week for roughly three to five sets of eight to twelve squat reps. For the sake of simplicity, try squatting at least three times a week for five sets of ten. That works out to be 150 squats per week.

How long does it take to tone buttocks? ›

If you're consistent with your workouts, you can start to see results in about 4 to 6 weeks. However, modest muscle growth requires about 6 to 8 weeks of consistent work, and in 6 months to a year, you can change the musculature and body composition of your butt.

How long does it take to tone legs with squats? ›

You can see small results in even two to four weeks, after you begin a leg workout. You will have better stamina, and your legs will look a little more defined. But all in all, depending on your fitness levels, it does take three to four months for any remarkable difference.

What is the best exercise to tone buttocks and thighs? ›

The most common exercises for the butt, hips and thighs are the big three — squats, lunges, and deadlifts. Deadlifts - Deadlifts are great for the butt as well as the lower back and the hamstrings. Dumbbell Squats - This is the perfect exercise for engaging all of the muscles of the lower body, including the glutes.

Do squats give you a bigger butt? ›

Squats work all of the glute muscles in one movement. When you strategically recruit and tax these muscles, you can trigger hypertrophy (or muscle size growth). So, yes, squats can help you build bigger glutes.

How do you know if your squats are working? ›

So, how can you tell if you're working the right muscles in a squat? Do a squat. If your first instinct was to move your knees and shins forward, that's usually a sign that your quads are doing all of the work, according to the American Council on Exercise.

Does squat reduce belly fat? ›

With that said, squats are such a good exercise for burning body fat and building lean muscle that if you're doing them regularly, you're highly likely to start dropping body fat all over, including the belly and thighs.

What foods grow your glutes? ›

Foods that help make your butt bigger can include those high in dietary protein like salmon, eggs, legumes, and more.
...
Pairing these nutritious foods with a regular workout routine can help amplify your results to get you a robust rear.
  • Salmon. ...
  • Flaxseed. ...
  • Eggs. ...
  • Quinoa. ...
  • Legumes. ...
  • Brown rice. ...
  • Protein shakes. ...
  • Avocados.

How long after starting squats will I see results? ›

Without weights, the more squats, the better. If you complete three sets of 12 reps three times a week alongside cardio, you should start to see results after two to three weeks.

How can I firm my butt fast? ›

An Easy Glute Workout To Lift And Firm Your Butt | Better | NBC News

How can I tone my 50 year olds legs? ›

Toned Leg Exercises - Women Over 50 - YouTube

Do squats make your thighs bigger or smaller? ›

Although lunges and squats tone and define your thigh muscles, they won't make them smaller. In fact, you might notice your thighs getting bigger from exercise.

How long does it take to build a butt? ›

Although it has been suggested that optimal glute growth can take around 18 months and 2 years to see your final desired result, the most important thing to know is that with focused effort, you can accelerate this process and start seeing your hard effort pay off earlier.

Should I squeeze my glutes when squatting? ›

Squeezing Glutes During A Squat - YouTube

Which muscles lift the buttocks? ›

The gluteus medius, gluteus maximus, and gluteus minimus are the three main muscles that lift the buttocks and make up the gluteal (butt!)

What exercise firm buttocks at home? ›

Start by lying face up on your mat, knees bent with your feet on the floor and palms facing down at your sides. Inhale, and pushing through your heels, raise your butt and back off the ground. Squeeze your glutes at the top. Slowly lower back down to the ground and repeat 3 sets of 10-15 reps.

Videos

1. Butt Workout 1: Tone Up | 30 DAY BUTT LIFT
(BeFiT)
2. 30 Day Fat Burn: Legs and Butt Shaper Workout
(BeFiT)
3. Can I do 1000 Squats? FULL LENGTH Version
(blogilates)
4. Workout: Squat Challenge | Danielle Peazer
(ICON UK)
5. Squat Challenge - BUILD YOUR BOOTY | Rebecca Louise
(Rebecca-Louise)
6. 100 Squats A Day | Home Workout
(THENX)

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