You have probably seen some of the squat challenge workouts from the internet. The problem is most of these squat challenges are just too difficult for most people. Most of them start off the first day of training with 50 reps, 75 on the second day and so on. Even some experience trainees find it hard to execute all 50 reps of bodyweight squat without breaking form on the first try!

So, we have gathered some of the top squat challenges that were more realistic to accomplished for an average person that had some prior fitness training. Start with a low repetition and gradually work your way up according to the program/ challenge that you choose.

There is a good reason why they call it a squat challenge. Because it really is a CHALLENGE, both mentally and physically not just the workout itself but it really puts you to the test, if you can complete the circuit by yourself without no one pushing you through! Of course, without cheating yourself.

top squat challenge

Be sure to check out the results of a 30 day butt challenge.

Track your progress:

One of the best ways to track progress is to take a picture of yourself before starting the squat challenge or program. Take measurements of your legs, glutes, and waist. It’s good for tracking progress and to see how far you’ve come. It will help you gain self motivation, trust me you will need it during your journey!

Squat done right:

To perform a squat correctly, stand with your feet shoulder width apart, toes pointed forward. Keeping your back straight, arms out in front of you, bend at the knee until you thighs are parallel to the floor. Make sure not to arch your back, and keep those abdominal muscles tight while you’re doing the exercise.

Maintaining a good form in squat is crucial to prevent injuries, as you start grinding out reps, often times trainees will find themselves doing 3 things:

1. Consistency, stop dropping as low on each rep
2. Let your knees cave in
3. Shift your weight on to your toes instead of your heels

Important: Focus on quality reps to ensure you don’t get injured during the workout.

Related workout:


1) The 4 Week Squat Challenge

Starting with a workout from – a four-week squat challenge! Learn the specifics on each style of squat included in this circuit such as the narrow squat with back kick, sumo squat, then put your knowledge to practice with this plan.


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