I’m pretty sure that by now, you have at some point heard about squats.

It’s one of the favourite exercises amongst the ladies in the gym, and the guys are finally realising the benefits of leg training and not just hogging the bench press.

So I’m going to talk you through some squat variations you can use for the squat challenge!


Reintroducing the squat

Okay, so keeping it brief, squats are compound exercise that uses the leg and the bum muscles for movement.

This exercise builds strength, power, some shapely legs and the coveted tight bum.

There are many squat variations out there. They are just modifications of the basic functional movement.

All they do is place emphasis on certain muscles in the legs and bum to achieve a different result.

With no further ado I want you to try my 100 squats for 30 days challenge.

4 squat variations to try

I’ve decided to choose 4 variations out of the many out there. I’ve picked these 4 because I believe them to be achievable for all fitness levels.

It’s a great place starting point for beginners and for the intermediate and advanced, well 100 extra squats can’t hurt can it.

1. Basic Squat

Stand with feet shoulder width apart, toes pointing forwards. Hold arms out in front palms facing down or cross arms across the chest. Bend your knees and lower yourself until your thighs are parallel to the ground.

Make sure to push your bum backwards through the movement. Your knees may go over your toes, but this may happen depending on your flexibility.

This is fine if there is no pain in your joints.

2. Jumping Squat

You will start from the bent down position of the basic squat. From here you will jump vertically as high as you can, landing back in the bent down position.

You can use your arms to propel you into the air or keep them across your chest or out in front of you.

30 day fitness challenges_23. Sumo Squats

Sumo squats are the basic squat but with the legs open wider than the shoulder width. The toes may be slightly turned outwards also.

Perform this exactly the same way as the basic squat with the leg and feet modifications.

4. Squat Pulses

Perform a basic squat but do not stand all the way up at the end. Instead stay in the low position, and basically perform small squat movements from that low position.

Perform 25 of each of the above exercises in a row making 100 every day for 30 days.

It is a challenge. But if you don’t see changes of any kind after 30 days you cannot be human.

Do it with a friend, in a group or alone. However you choose to do it make every day better than the day before.

There are only 2 rules do the exercises with correct technique and do them all.

Make sure you are suitably hydrated and have no medical issues that haven’t been cleared by a health professional.

So have fun with it, because fitness is fun!

For more challenges and individual support please contact me. I’ve been saying this a long time, training your legs provides many benefits.

You really need to think outside of walking and running and think about the visual benefits of a squat routine.

They are the largest muscle groups in the body. The affect hormone release and suppression, particularly in men.

It can also assist the cardiovascular function greatly due to the blood capacity these muscles require. Training legs could also improve bone density and bone strength.

Give this 30 day fitness challenges a go – you won’t regret it. Use it as part of your current regime, or on its own as a calorie burner.

Connect with Expert Lovell Richards 

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Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


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Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans