Squatober is here, and that means 31 days dedicated to building stronger legs, glutes, and core with one of the most effective exercises of all time: the squat. The best part? You don’t need a fancy gym kit or heavy weights to reap the benefits. Bodyweight squats can improve your strength, mobility, and endurance anywhere, anytime.
In this guide, we’ve pulled together 31 daily squat tips. One for every day of October, to help you nail your form, stay motivated, and make the most of the Squatober challenge. Whether you’re just getting started or looking to refine your technique, these simple, practical cues will keep your squats safe, effective, and engaging.
1: Chest up, crown on. 👑
Imagine balancing a crown on your head—lift your chest, keep eyes forward, and don’t let it tumble. A proud posture makes for powerful squats.
2: Sit back, not down. 🪑
Think of gently lowering into a chair behind you. This keeps your knees safe and your weight in your heels.
3: Knees track your toes. 🦶
Don’t let your knees cave in or drift out too far. Point them in line with your second toe for smooth mechanics.
4: Heels stay grounded. 🌍
No tiptoes allowed—keep your heels planted so you’re stable and strong from the ground up.
5: Breathe with the squat. 🌬️
Inhale on the way down, exhale as you rise. Controlled breathing boosts performance and prevents wobble.
6: Depth check. 📏
Aim for thighs parallel to the floor, but only go as low as your body allows without pain. Quality beats ego.
7: Core like armour. 🛡️
Brace your stomach as if you’re about to be poked. A strong core protects your back and powers your squat.
8: Spread the floor. 🧩
Imagine pushing the floor apart with your feet. This activates your glutes and stabilises your stance.
9: Slow it down. 🐢
Lower slowly for 3–5 seconds, then rise. Time under tension builds strength without adding weights.
10: Hands up! 🙌
Keep your arms out in front for balance. Bonus: it reminds you not to lean forward.
11: Glute squeeze finish. 🍑
At the top, lightly squeeze your glutes to complete the movement and reset your posture.
12: Squat pulses. 💥
At the bottom, pulse gently up and down. It burns, but it builds endurance and control.
13: Wide stance wonders. 🦍
Try a wider stance to recruit your inner thighs and hips. A fresh twist on a classic squat.
14: Narrow stance challenge. 🤏
Bring your feet closer together. It’s tougher, but your quads will thank you (eventually).
15: Wall squats. 🧱
Hold a squat position with your back against the wall. It’s a leg and mental strength test rolled into one.
16: Air squat reset. 🌀
Between sets, shake it out and then reset your form. Every rep deserves the same focus as the first.
17: Heel tap squats. 👟
At the top, lift one heel then the other. A sneaky way to build ankle mobility and balance.
18: Pause power. ⏸️
Stop at the bottom for 2–3 seconds before rising. Teaches control and eliminates bounce.
19: Tempo switch. 🎶
Try quick drops and controlled rises, or vice versa. Playing with tempo keeps squats spicy.
20: Squeeze the fists. ✊
Clench your fists as you squat. Oddly, it helps create total body tension and focus.
21: The “chair test”. 💺
Set a chair behind you and squat just above it without touching. Great feedback for depth and control.
22: Mind–muscle link. 🧠
Focus on feeling your quads, hamstrings, and glutes working. Awareness improves form and results.
23: Twinkle toes test. 🩰
Try squatting barefoot. You’ll feel your feet working harder to stabilise—hello, foot strength!
24: The 90–90 hold. ⏳
Hold halfway down at 90° for as long as you can. Static strength is seriously underrated.
25: Add a calf raise. 🐐
At the top of each squat, rise onto your toes. Squat + calf raise = total lower body burner.
26: Step and squat. 🚶♂️
Take a small step sideways before each squat. A travelling variation to hit the hips.
27: Reach forward. 🤲
Reach forward as you squat to counterbalance. Great for keeping your chest tall and spine neutral.
28: Single-leg starter. 🦵
Try a supported single-leg squat to a chair or wall. Builds balance and unilateral strength.
29: Knees out cue. 📣
Think “knees out” as you descend. Stops caving in and keeps your squat powerful.
30. Finish with flourish. 🎇
End your squat set standing tall, shoulders back, breathing steady. Training is practice, not punishment.
Challenge yourself to squat for 28 days.
Commit to my 28 Day Squat Exercise Challenge