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Official challenge

30-Day Squat Challenge

Stronger legs and glutes in 30 days: bodyweight squats every day, from 30 to 150 reps, with rest days.

  • 30 days
  • All levels
  • Photo or video proof optional

Join the challengeSee the plan

How it works

  1. Start free. Create a BindTrue account with a name and a PIN: no email, no card.
  2. Log each day. Enter your number for the day, and add a photo or video if you like.
  3. Keep the streak. See your progress next to everyone else’s and invite friends to take it on with you.

Day-by-day plan

2,348 squats in 30 days, with 4 rest days.

Week 1

  1. Day 130 reps
  2. Day 234 reps
  3. Day 338 reps
  4. Day 442 reps
  5. Day 547 reps
  6. Day 6Rest
  7. Day 755 reps

Week 2

  1. Day 859 reps
  2. Day 963 reps
  3. Day 1067 reps
  4. Day 1171 reps
  5. Day 12Rest
  6. Day 1380 reps
  7. Day 1484 reps

Week 3

  1. Day 1588 reps
  2. Day 1692 reps
  3. Day 1796 reps
  4. Day 18Rest
  5. Day 19104 reps
  6. Day 20109 reps
  7. Day 21113 reps

Week 4

  1. Day 22117 reps
  2. Day 23121 reps
  3. Day 24Rest
  4. Day 25129 reps
  5. Day 26133 reps
  6. Day 27138 reps
  7. Day 28142 reps

Week 5

  1. Day 29146 reps
  2. Day 30150 reps

Tips

  • Feet shoulder-width, sit back and down, knees follow your toes.
  • Split the reps into sets through the day.
  • Go only as deep as you can with a flat back.
  • Knee pain? Stop and use a box squat instead.

How to do it with good form: the bodyweight squat.

Sharp pain, dizziness or chest pain: stop and rest. If you have a health condition or you are pregnant, check with your doctor first.

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