28 Day Squat Challenge – Lean, toned legs through squats

28 Day Squat Challenge – Lean, toned legs through squats

Only a few are lucky enough to have naturally firm legs and a firm butt. But don’t worry, these muscle groups, in particular, are great for training. 28 Day Squat Challenge

Especially if you don’t have much time to train, this 28-day squat challenge is a great way to tone your legs and butt without any time-consuming training in the gym.

In this article, I will first show you precise exercise instructions so that no mistakes creep in during execution and achieve the best possible success. I will also introduce you to a few squat variants that will make your training more varied. So let’s get started on the Squat Challenge; the results will be impressive.


Why squats are so effective

Squats are so effective because they work a variety of different muscles. More precisely, the entire thigh muscles, the buttocks, the lower back, and the hip flexors are used. But the abdominal, back, and calf muscles are also strengthened.

Legs and buttocks are particularly tightened with squats. Doing squats also uses up some calories by engaging many muscle groups.

Enough reasons to incorporate them regularly into your training, right?


How to do squats correctly.

Proper execution of squats is critical. On the one hand, the exercise is only effective if performed correctly. On the other hand, you avoid damage to joints with the correct technique.


The best way to do the squats is as follows:

1.) Stand upright, slightly wider than shoulder-width. Your gaze is forward. Squeeze your stomach and buttocks well.

2.) Stretch your arms forward. Then bend your knees and move your hips back a little. Next, lower your buttocks as far as possible to just before the floor and make sure that your back is straight. Don’t slouch, and don’t hunchback.

3.) When you have reached the lowest point, push yourself powerfully from your midfoot back to the starting position. The entire foot always stays on the ground.

You have to pay attention to: If you find it challenging to get that far down at first, that’s not a problem. Mobility will come with time. However, the straight back is significant. Therefore, check your posture at the beginning with a mirror or film yourself.

You can take your time for 2 to 3 seconds when going down. This is good for muscle building and makes the exercise more intense.

How does the Squat Challenge work?

As the name suggests, the challenge runs for 28 days, i.e. precisely four weeks. During the challenge, you train five times a week. The other two days, you take a break.

However, you are free to do cardio training these days, for example. You can easily incorporate easy runs or walks. However, it would be best if you took good care of your body. If you feel tired or your legs are weighty, feel free to take an entire day off. That is no problem.

Even if you ever feel like you need an extra day off, feel free to add it. You can then add another training day to the 28 days.

If you already have training experience and are very fit, you might be able to complete the 28 days without a break. In this case, you then do squats every day for 20 days.

Training plan for the 28-day challenge

As you can see below, start with a few repetitions. Then you build up day by day until you finally do a decent amount of squats.

Divide the exercises well in terms of strength. Especially for higher counts, like 60 squats, you might do three sets of 20 reps.

It should be exhausting, but you should be able to do the exercises correctly. If you fail, the intensity is already too high.

For example, it would also be possible to do 90 squats like this: 30 squats in the morning, 30 squats at noon, and 30 in the evening.

week 1

Day 1: 20 repetitions

Day 2: 25 repetitions

Day 3: Break

Day 4: 30 repetitions

Day 5: 35 repetitions

Day 6: Break

Day 7: 40 repetitions

week 2

Day 8: 42 repetitions

Day 9: Break

Day 10: 45 repetitions

Day 11: 50 reps

Day 12: Break

Day 13: 55 repetitions

Day 14: 60 repetitions


week 3

Day 15: Break

Day 16: 62 reps

Day 17: 65 repetitions

Day 18: 70 reps

Day 19: Break

Day 20: 75 reps

Day 21: 80 reps


week 4

Day 22: 82 reps

Day 23: Break

Day 24: 85 repetitions

Day 25: 90 reps

Day 26: Rest

Day 27: 95 reps

Day 28: 100 reps


Exercises for more variety

If regular squats are too easy or boring for you, you can modify the exercise.

You can incorporate the following variations into the Squat Challenge if required:


  • Squats with weights

If bodyweight squats are too easy for you, use extra weights like a barbell, kettlebells, medicine ball, etc.


  • Squats with a jump

In principle, the basis of this exercise is a simple squat. However, you jump up from the squat powerfully and explosively. This makes the movement more complex and even more intense.


  • Sumo squats

With sumo squats, you do the same thing as with regular squats. However, your feet are much broader than shoulder-width apart, and your toes are turned a little more outward. This puts more stress on your inner thighs and buttocks.


  • Single leg squat

The single-leg squat is very difficult and requires some strength and balance. You have stretched out one leg, and the other performs a full squat. You alternate the sides regularly during the execution. You can use a chair to hold on to for support initially.


Attention: This exercise is only suitable for very advanced users with the corresponding strength.


Nutrition during the squat challenge

To help you get the best possible results, here are a few quick suggestions on how to eat during the squat challenge.


  • Eat balanced

Include plenty of vegetables, fruit, whole grain products, enough protein and high-quality vegetable fats in your diet. You can find tips for implementing a healthy diet with us on Delicious Weight Loss.

Diet Tips: Lose Weight Fast With These 7 Fat Loss Tricks

  • Eat enough protein

To get tighter, your muscles need to grow. They do this best when you’re eating enough protein. As a healthy person, try to consume around 1.5 to a maximum of 2 grams of protein per kilogram of ideal weight. This list of the best protein sources will help you.

28 Day Squat Challenge

  • Slight calorie deficit

You can build muscle while losing fat if you’re new to strength training. However, it would be best if you had a slight calorie deficit.



The squat challenge may not work miracles, but you will still get visible results. It is also a great introduction to further training.

I would recommend taking photos before and after to see the difference. Do these in the same position and clothing, in the same lighting conditions as possible. This is how the result is most clearly visible.

Maybe you can do the challenge together with friends or colleagues – that offers an extra motivational boost.

I wish you the best of luck with the Squat Challenge. If you have any questions or feedback, leave a comment.


Kind regards, Nazmul

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