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Squat challenge workout

The session for the 30-day squat challenge. Find the hardest step you can do 8 times, lowering for 3 seconds, with 3 or 4 reps to spare, and do only that step: the plan's weekly phases set your sets and reps, and the doses here are the range. When every set reaches the top of its range, slow the lowering for a session, then move up a step. Your knees travelling over your toes is normal; squat to a chair if you want a depth guide.

15 minBeginner12 movesA wall · A bench or boxHip flexors · Glutes · Quads
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Standing march1 to 2 minutes
    Beginner · Hip flexors, Abs, Glutes · 3D demoAn easy pace, holding a support if you need itHarder: Standing band hip flexion
  2. Standing hip CARs3 slow circles each way, each hip
    Beginner · Glutes, Hip flexors, Hip abductors · 3D demoHold a wallHarder: 90/90 hip lift-off
  3. Knee-to-wall ankle rock8 slow rocks each side
    Beginner · 3D demoKeep your heel down

Chair track (pick your step)

Rest 60 s

  1. Sit to stand, pushing on the thighs2 to 3 sets of 8 to 12
    Beginner · Quads, Glutes, Triceps · 3D demoA firm chair against a wall. Press on your thighs only as much as you need, and a little less each weekHarder: Bodyweight squat
  2. Sit to stand from a chair2 to 3 sets of 8 to 12
    Beginner · Quads, Glutes, Hamstrings · 3D demoArms crossed or out in front. Lower for 3 seconds and touch the seat without dropping onto it. Move on at 3 sets of 12 with no handsHarder: Bodyweight squat
  3. Bodyweight squat2 to 3 sets of 10 to 15
    Beginner · Quads, Glutes, Hamstrings · 3D demoTo a chair you touch lightly, then a lower chair, then none. Move on at 3 sets of 15 with your thighs about level and your heels downEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat

Single-leg track (pick your step)

Rest 60 to 90 s; up to 2 min for Bulgarian split squats and skater squats

  1. Bodyweight squat3 sets of 10 to 15
    Beginner · Quads, Glutes, Hamstrings · 3D demoPaused: lower for 3 seconds and hold for 2 with your thighs about levelEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat
  2. Split squat3 sets of 8 to 12 each leg
    Intermediate · Quads, Glutes, Hamstrings · 3D demoFingertips on a wall. Lower your back knee straight down, with a pad under itEasier: Bodyweight squatHarder: Reverse lunge
  3. Reverse lunge3 sets of 8 to 12 each leg
    Intermediate · Quads, Glutes, Hamstrings · 3D demoStep back about a leg's length with your front heel down; hold a support while you learn itEasier: Split squatHarder: Split squat with dumbbells
  4. Rear-foot-elevated split squat (Bulgarian split squat)3 sets of 6 to 10 each leg
    Intermediate · Quads, Glutes, Hamstrings · 3D demoBack foot on a step or low bench, and hold a support. Lower the back foot if your knee or the front of your hip pinchesEasier: Reverse lungeHarder: Split squat jump
  5. Skater squat3 sets of 5 to 8 each leg
    Advanced · Quads, Glutes, Hamstrings · 3D demoA folded towel under the back knee and a support to hold; go only as deep as is pain-freeEasier: Patrick step-downHarder: Pistol squat

Cool-down (optional)

  1. Deep squat hold30 to 60 s
    Intermediate · Quads, Glutes, Adductors · 3D demoHold a door frame, with your heels on a folded mat if they lift. Skip it if your knees or hips pinchEasier: Goddess pose (Utkata Konasana)Harder: Cossack squat
  2. Half-kneeling hip flexor stretch30 s each side
    Beginner · Quads, Glutes · 3D demoPad under your kneeHarder: Couch stretch

Tips

  • The plan sets each week's dose: in week 1, 2 sets with 3 or 4 reps to spare; from week 2, 3 sets, stopping 2 or 3 reps short.
  • On the optional practice days, do 2 or 3 mini-sets of 5 to 10 slow reps at the step below your challenge step, spread through the day. That is our suggestion, not something a trial has tested.
  • Knees over toes is normal, as long as they point where your toes point. If your heels lift, widen your stance a little, turn your toes out or rest your heels on a thin book.
  • Knee pain up to 2 out of 10 is fine, and up to 5 if it settles by the next morning; otherwise squat to a higher chair and see the knee pain guide.
  • Breathe out as you stand up rather than holding your breath.
  • Dark urine, or very painful, weak or swollen legs in the days after a session: get medical help the same day. Sudden, severe pain in a muscle: call 999 (911 in the US).

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Part of these weekly plans

Follow the whole week: which session on which day, and how to progress.

Find more moves like these

More strength at home

Beginner bodyweight workout

A 20-minute full-body workout with no equipment: squats, knee push-ups, bridges, lunges and planks.

20 minBeginner10 movesNo equipment

Full-body bodyweight workout

An intermediate no-equipment workout: push-ups, split squats, single-leg bridges, pike push-ups and core work.

30 minIntermediate11 movesNo equipment

Full-body dumbbell workout

A 35-minute full-body strength workout with dumbbells: goblet squats, presses, rows, Romanian deadlifts and carries.

35 minIntermediate9 movesA band, A dumbbell

Questions people ask

How long does the squat challenge workout take?

About 15 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, A bench or box. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 6 of its 12 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.