The famous “30 Day Squat Challenge”

Here it is the famous pinterest graphic:

What this challenge lacks is direction.  You don’t simply breakout and starting squatting.  You need to break the #’s down into reps and sets (unless squatting to failure).  You also need to define which squat or what types of squats you will be doing and whether or not you will be using weights.  These are all critical factors in what will help you maximize this challenge. Below are a few types of squats to help vary your challenge and maximize results.

Types of Squats

Beginner Squats

• Regular Squat
• Goblet Squat
• Prisoner Squat
• Sumo Squat
• Twisting Squats

Intermediate Squats

• Add Weight to any of the Beginner Squats
• Jump Squat
• Split Jump Squat
• Bulgarian Dumbbell Split Squat
• Drop Squat

Advanced Squats

• Barbell Front Squat (and any barbell squat for that matter!)
• Pistol Squat
• Skater Squat
• Overhead Squat
• Sissy Squat

Tips for The Perfect Squat

• Don’t round the back, going down or coming up. Keep it straight. A rounded back under weight can cause damage to the spine at the upper or lower end.
• Keep the knees from going past the tips of the toes as much as possible. This is generally not good for the knee joint. Practice good form and don’t get too concerned if this occurs occasionally.
• Keep those heels planted firmly on the ground and the knees lined up with the feet and not splayed in or out.
• Try not to look down — look straight ahead — or at least be aware that your back and butt are in the correct position: back straight, butt extended.
• If using weights don’t start with weights that are too heavy. Try one to three sets of 6-10 squats to start with.