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30 Day Squat Challenge For a Bigger, Rounder, Perky, Bubble Butt
My 30-day squat challenge targets all of the glute muscles needed to transform your butt. If you want a bigger butt, you have to exercise primary glute muscles, the gluteus maximus.
But, when you also target the medius, minimus, and maximum glute muscles you can lift, build, and boost your butt faster.
My 30 day squat challenge has some of the best butt exercises for women.
If you want to noticeably bigger, tighter, bubble butt in just 30 days, this squat challenge is for you.
Press play to see me explain more and demonstrate the squat challenge exercises.
30 DAY SQUAT CHALLENGE
What makes this squat challenge perfect for women?
The butt exercises use bodyweight only so you don’t need any equipment, machines, or fancy 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 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 tighter, more toned legs and a bigger butt!
When you combine the exercises together using the squat challenge training guide (see below), you’ll burn fat and boost the 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!
Ready to start the squat challenge?
THE 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.
How to do this Squat Challenge Schedule for 30 days
This squat challenge works if you work it.
If you work it, leave me a comment and let me know how your new booty 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 fitness programs are a must.
Your Coach and Biggest Cheerleader
- 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)
- Target Leg and Butt Cellulite with this Workout
- Check out all of my workouts for women here
Christina Carlyle is a certified Holistic Nutritionist, Sports Nutrition Specialist, Personal Trainer, Health Coach, & Behavior Modification Specialist. After overcoming her own health issues, getting off 7 medications, & losing 40 pounds (& keeping it off for 10+ years) she’s dedicated to helping others get Happy, Healthy, & Fit for life, with science-backed strategies. Christina shares real deal (no BS) weight loss and wellness advice, workouts, and recipes that get results and work in the real world.