The 28-Day Squat Exercise Challenge is an adaptation of my popular Squatober challenge. For 28 consecutive days, you will be doing squats! This simple bodyweight challenge requires very little time daily, making it easy to commit to and complete.
Keeping It Simple Stupid, we will perform only a regular bodyweight squat, no fancy lateral, split, or jumps, and there is a good reason for this. Repeating an exercise builds strength and endurance in that movement. This encourages muscles to develop ‘muscle memory’ and builds stabilising muscles to aid with key support during exercise.
The squat is a fundamental exercise that is excellent at building, toning, and defining the muscles of the Legs and bums and all the muscles through the posterior chain. Knowing how to squat correctly is essential, so check out the video below to ensure good technique.
Join the Squatober Challenge.
If it’s October, why not join in with the Squatober Challenge
Anyone can join in
You don’t need to be a gym enthusiast to take on this challenge; complete the reps as you can throughout the day—ideally, in one go. If you are exceptionally fit or want an increased challenge, try to complete the reps in one go. Conversely, if you are not as fit or find it difficult, you can break it down to blocks of 10’s, 20’s, or whatever works for you.
How to join in.
- Commit! Share how you are doing this challenge and share your progress.
- Download the target guide and scoring sheets to track your challenge.
- Recruit a friend to join you and keep each other motivated.
Challenge Levels
The challenge is split into three levels to score your progress; you don’t need to keep to one level; you can mix & match and go up or down a level. Each level has a score associated with it; use the free-scoring sheet available for download below to track your progress and tally your total score for the month
| LEVEL | POINTS |
|---|---|
| Level 1 | 1 point |
| Level 2 | 2 points |
| Level 3 | 3 points |
Download the Scoring Sheet
The 28 Day Scoring Sheet for the 28 Day Squats Challenge
Challenge Design
This squat challenge has been designed as an ascending pyramid programme, adding reps daily; this type of programming makes the challenge progressive, encouraging progression in the squat with increased demand throughout the month.
28-Day Squat Challenge Target Guide
To get started, download & print the SQUAT calendar below and pin it to your fridge (while you are at it, pin it to your challenge board on Pinterest) or somewhere you can reference it daily.
Warm-up
We should always perform a warm-up relative to the workout we will undertake. For this challenge at the start of the month, it’s a good idea to take the first 20-30 nice and steady as your joints warm up and keep the tempo low until joints are lubricated. You might want a quick warm-up to include heel flicks and partial squats as we get into a higher number of squats.
Lightly stretch it out!
Once you’ve finished your daily squats, make sure you stretch out. Focus on the hamstrings, quads, calves and glutes. Hold each stretch for 15-20 seconds. A quick, effective stretching routine for squats should include:
- Quads Stretch (Standing or Laying)
- Hamstring Stretch (Standing or Laying)
- Calf Stretch
This is a simple workout. At the start of the month, with low reps, you’ll only need a quick stretch out. However, if you are performing challenging variations, you will want to spend more time on the stretching.
How to Squat
- Stand with feet at hip-width apart.
- Toes forward or slightly out-turned.
- Squat down, lowering your hips to knee height.
- Keep knees behind and in line with toes.
- Bum should go back as if you were about to sit on a chair.
- Look forward and slightly down.
- Maintain neutral spine alignment.
Progressions
Adding a little weight can intensify this challenge. Which exercises you choose will depend on the type of weight or equipment you have available; it does not matter too much which one.
More Squat Workouts
Why not compliment this squat challenge with one of my leg workouts?
- Work from Home (WFH) anti-sitting Interval Workout
- Bodyweight Leg’s, Bum’s ‘n’ Tum’s (LBT) workout
- 30-Minute Full-Body Tabata Workout
Daily Challenge Targets
28 Day Squat Challenge
| Day | level 1 | level 2 | level 3 |
|---|---|---|---|
| 1 | 50 | 100 | 150 |
| 2 | 60 | 120 | 180 |
| 3 | 70 | 140 | 210 |
| 4 | 80 | 160 | 240 |
| 5 | 90 | 180 | 270 |
| 6 | 100 | 200 | 300 |
| 7 | 110 | 220 | 330 |
| 8 | 120 | 240 | 360 |
| 9 | 130 | 260 | 390 |
| 10 | 140 | 280 | 420 |
| 11 | 150 | 300 | 450 |
| 12 | 160 | 320 | 480 |
| 13 | 170 | 340 | 510 |
| 14 | 180 | 360 | 540 |
| 15 | 190 | 380 | 570 |
| 16 | 200 | 400 | 600 |
| 17 | 190 | 380 | 570 |
| 18 | 180 | 360 | 540 |
| 19 | 170 | 340 | 510 |
| 20 | 160 | 320 | 480 |
| 21 | 150 | 300 | 450 |
| 22 | 140 | 280 | 420 |
| 23 | 130 | 260 | 390 |
| 24 | 120 | 240 | 360 |
| 25 | 110 | 220 | 330 |
| 26 | 100 | 200 | 300 |
| 27 | 150 | 300 | 450 |
| 28 | 200 | 400 | 600 |
Day 1 of the 28-Day Squat Challenge
Today is the first day of the 28-Day Squats Challenge, and we start with 50, 100, or 150 Squats. All you need to do to join is Squat! Come on, let’s drop it like a squat!
- Level 1 = 50
- Level 2 = 100
- Level 3 = 150
Day 2 of the 28-Day Squat Challenge
It is day 2 of the 28-Day Squats Challenge, and just 60, 120 or 180 squats today. Be over before you know it; you will probably feel it tomorrow if squatting is new to you!
- Level 1 = 60
- Level 2 = 120
- Level 3 = 180
Day 3 of the 28-Day Squat Challenge
Day 3 of 28 Day Squats Challenge with 70, 140 or 210 squats today. This week is just a warm-up for the hard work to come. So you can look in the mirror & smile!
- Level 1 = 70
- Level 2 = 140
- Level 3 = 210
Day 4 of the 28-Day Squat Challenge
This is Day 4 of the 28-Day Squats Challenge, with 80, 160, or 240 squats. It may feel like a lot now, but by the end of the month, it will feel like a warm-up!
- Level 1 = 80
- Level 2 = 160
- Level 3 = 240
Day 5 of the 28-Day Squat Challenge
It’s day 5 of the 28-Day Squats Challenge. Today, you can do 90, 180, or 270. This is such a functional move you do all the time. OK, so maybe not all at once, but hey, ho!
- Level 1 = 90
- Level 2 = 180
- Level 3 = 270
Day 6 of the 28-Day Squat Challenge
Today is day 6 of the 28-day squats Challenge. I’m doing a nice round of 100, 200, or 300. Take your time and enjoy every last one. Work nice and slow for a maximum time under tension. Remember to keep good form.
- Level 1 = 100
- Level 2 = 200
- Level 3 = 300
Day 7 of the 28-Day Squat Challenge
Day 7 of 28 Day Squats Challenge with 110, 220 or 330 squats today. The first week is over! How are you feeling? Like every day is a leg day? Legs hurting? Good, it’s working!
- Level 1 = 110
- Level 2 = 220
- Level 3 = 330
Day 8 of the 28-Day Squat Challenge
Day 8 of 28 Day Squats Challenge with 120, 240 or 360 Squats to do. So now the warm-up is over, and we can start the real work! 3 digits all the way now to the finish line
- Level 1 = 120
- Level 2 = 240
- Level 3 = 360
Day 9 of the 28-Day Squat Challenge
Day 9 of 28 Day Squats Challenge with 130, 260 or 390 squats today. Get into the habit of getting your squats done early and bag yourself a win for the day.
- Level 1 = 130
- Level 2 = 260
- Level 3 = 390
Day 10 of the 28-Day Squat Challenge
Day 10 of the 28-Day Squats Challenge: 140, 280 or 420 squats to get those firmer thighs & glutes you’ve always wanted!
- Level 1 = 140
- Level 2 = 280
- Level 3 = 420
Day 11 of the 28-Day Squat Challenge
Today is Day 11 of the 28-Day Squats Challenge. You can do 150, 300, or 450 Squats. This functional move uses lots of muscles. Your derriere is your biggest muscle; work it!
- Level 1 = 150
- Level 2 = 300
- Level 3 = 450
Day 12 of 28 Day Squat Challenge
Day 12 of 28 Day Squats Challenge with 160, 320 or 480 butt moves today. So you may have many more days to do it, but you may have room in your jeans at the end.
- Level 1 = 160
- Level 2 = 320
- Level 3 = 480
Day 13 of 28 Day Squat Challenge
It’s day 13 of the 28-day squats Challenge, and today, you can do 170, 340, or 510. A good reason to squat is that it’s a non-impact exercise, so it won’t put a strain on your back, and it tones!
- Level 1 = 170
- Level 2 = 340
- Level 3 = 510
Day 14 of the 28-Day Squat Challenge
Day 14 of 28 Day Squats Challenge with 180, 360 or 540 squats today. Your whole leg benefits from squatting, including strengthening your knees from bending & stretching.
- Level 1 = 180
- Level 2 = 360
- Level 3 = 540
Day 15 of 28 Day Squat Challenge
This is day 15 of the 28-day squats Challenge, with 190, 380, or 570 to do. Squats work your core stabiliser muscles, which help maintain balance and flexibility.
- Level 1 = 190
- Level 2 = 380
- Level 3 = 570
Day 16 of 28 Day Squat Challenge
Day 16 of 28-Day Squats Challenge & 200, 400 or 600 today! Why Squats? They work! It’s a bodyweight exercise using muscles in unison to build strength.
- Level 1 = 200
- Level 2 = 400
- Level 3 = 600
Day 17 of 28 Day Squat Challenge
It’s day 17 of the 28-day squats Challenge, with 190, 380, or 570 to complete. This fact is for the ladies! Squatting helps with cellulite, so there’s even more reason to Squat!
- Level 1 = 190
- Level 2 = 380
- Level 3 = 570
Day 18 of 28 Day Squat Challenge
Day 18 of 28 Day Squats Challenge 180, 360 or 540 squats today. Squatting is the most primitive movement for us, we spent 40 weeks in the foetal position?
- Level 1 = 180
- Level 2 = 360
- Level 3 = 540
Day 19 of the 28-Day Squat Challenge
Day 19 of 28 Day Squats Challenge with 170, 340 or 510 squats. Remember to keep good form; otherwise, you may as well not bother!
- Level 1 = 170
- Level 2 = 340
- Level 3 = 510
Day 20 of 28 Day Squat Challenge
This is day 20 of the 28-day squats Challenge. You have 180, 320, or 480 to get down and back up to. Take all day if you need to. You’re only in competition with yourself.
- Level 1 = 180
- Level 2 = 320
- Level 3 = 480
Day 21 of the 28-Day Squat Challenge
Day 21 of 28 Day Squats Challenge: 150, 300 or 450 squats to do. With the last 10 days to go, we are nearly at the top. You’ve worked so hard, so don’t lose sight of your goal now.
- Level 1 = 150
- Level 2 = 300
- Level 3 = 450
Day 22 of the 28-Day Squat Challenge
It’s day 22 of the 28-day squats Challenge, and I have 140, 280, or 420 to push out. It’s mind over matter; just keep counting and focusing. Does my bum look big in this? Hell, no, girl!
- Level 1 = 140
- Level 2 = 280
- Level 3 = 420
Day 23 of the 28-Day Squat Challenge
Day 23 of 28 Day Squats Challenge 130, 260 or 390 to squeeze out, you should be squeezing on the way back up! Get full range & love those pegs & booty!
- Level 1 = 130
- Level 2 = 260
- Level 3 = 390
Day 24 of the 28-Day Squat Challenge
Day 25 of 28 Day Squats Challenge 120, 240 or 360 to do. Tomorrow is a big day & you are more than ready. Your legs are on fire now & don’t you know it!
- Level 1 = 120
- Level 2 = 240
- Level 3 = 360
Day 25 of 28 Day Squat Challenge
It’s day 25 of the 28-day squats challenge. You have 110, 220, or 330 to do. Tomorrow is the last down before going back up. Your legs are on fire now, and don’t you know it!
- Level 1 = 110
- Level 2 = 220
- Level 3 = 330
Day 26 of the 28-Day Squat Challenge
It’s day 26 of the 28-day squats Challenge, and today, I have a goal of 100, 200, or 300. Get ready; tomorrow, it’s back uphill! Well, it is a challenge!
- Level 1 = 100
- Level 2 = 200
- Level 3 = 300
Day 27 of the 28-Day Squat Challenge
Day 27 of 28 Day Squats Challenge 150, 300 or 450 for fun. Into your last few days & you must be feeling the benefit of squatting every day.
- Level 1 = 150
- Level 2 = 300
- Level 3 = 450
Day 28 of 28 Day Squat Challenge
Day 28 of 28 Day Squats Challenge with 200, 400 or 600 squats. This is a breeze for you now! If you can’t see a difference, you will feel a difference.
- Level 1 = 200
- Level 2 = 400
- Level 3 = 600