Today, we would like to present you with the 30-day squat challenge. Squats will help you achieve your goal of having sexy glutes. What’s more, they will strengthen your muscles and help you burn fat!

Squats are a full body exercise that trains and targets the muscles of your thighs, hips and buttocks. Doing this exercise, you will improve the blood circulation and reduce the appearance of cellulite. There is no need to go to the gym or use any equipment, you can perform Squats anywhere you want.

The 30-day Squat challenge includes a plan that you will have to follow to achieve stunning results. Following this plan, you need to add squats each day, and have a rest day after every 3 days. After you learn, how to do a proper squat, challenge yourself to do more and more for 30 days. You will see your butt change one day at a time!

READ MORE: This 5-minute method from a famous athlete works good

Scroll down, if you do not know how to perform Squats!

Day 1 – 50 Squats

Day 2 – 55 Squats

Day 3 – 60 Squats

Day 4 – Rest Day

Day 5 – 70 Squats

Day 6 – 75 Squats

Day 7 – 80 Squats

Day 8 – Rest Day

Day 9 – 100 Squats

Day 10 – 105 Squats

Day 11 – 110 Squats

Day 12 – Rest Day

Day 13 – 130 Squats

Day 14 – 135 Squats

Day 15 – 140 Squats

Day 16 – Rest Day

Day 17 – 150 Squats

Day 18 – 155 Squats

Day 19 – 160 Squats

Day 20 – Rest Day

Day 21 – 180 Squats

Day 22 – 185 Squats

Day 23 – 190 Squats

Day 24 – Rest Day

Day 25 – 220 Squats

Day 26 – 225 Squats

Day 27 – 230 Squats

Day 28 – Rest day

Day 29 – 240 Squats

Day 30 – 250 Squats

READ MORE: 14-day butt lift challenge

How to perform Squats - Dos and Don'ts

Credit: BetterMe

READ MORE: Top-9 effective exercises for a flat stomach

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