4 Week Squat Challenge Will Get You Fit

This 4 Week Squat Challenge Gets You Fit Fast!

Why is having a perfect butt, toned, cellulite-free thighs and a smooth, perfect stomach every woman’s dream? Well, because it’s the hottest thing in the world. That’s why. Yep. I said it. Ultimate guy confessional moment right here, you caught me.

That’s why whenever women come to me asking how to achieve their perfect body, I have one answer for them: squats.

Why squats? Because squats are great!

Squats are awesome for so many reasons. Let’s talk about them.

First of all, squats do amazing things for your body.

Want the perfect butt? Do squats.

Want a flat, toned stomach? Do squats.

Want sexy, smooth thighs? Do squats.

Want to achieve world peace? do squats .

Plus, because they’re an exercise you can do just using your own bodyweight, you can do them anywhere, anytime you have the opportunity to get some exercise in.
That’s awesome! It means that if you have 30 free minutes, anywhere and anytime during the day, you have the opportunity to make huge progress towards your dream body.

More: 8 Easy Tricks To Get Started And Stick With Exercising

That’s why you see all these 30 day squat challenges popping up all over the internet. It’s because squats are awesome, people are realizing it, and everyone’s coming up with a plan to make squats work for you.

So you might be thinking, “Oh great, another 30 day squatting plan. Wonderful. I haven’t seen this before,” while making the world’s most sarcastic face.

And to that I say: shut up. This one has 28 days! It’s different!

Plus, we’re going to be doing 4 different variations of squats in order to change up the muscle groups you’re working as well as give your body more time to recover from each workout.

The problem with most of the 30 day squat challenges you see on the internet is that they just brute force it. “Do 50 squats a day for 30 days and you’re going to get ripped bro!”

The problem is that idea is crazy talk. It’s too hard for beginners, and it pretty much guarantees that you’re going to screw up your form, because you’re doing too many squats.

Related: 7 Amazing Benefits Of Strength Training For Women

That’s why this plan is different. Not only are we going to change up the form of the squat, we’re going to gradually build up the reps so that you build strength and endurance naturally, instead of sacrificing form to get another 10 squats done.

Here are the rules:

How To Do The 4 Week Squat Challenge

  1. Change your squat style each week. The styles will go from easier to more difficult.
  2. Make sure you hit each day’s number of squats. You can do them all at once or spread them out, it’s up to you.
  3. If you don’t hit the day’s target number of squats, you have to go back to the beginning of the week and start over.
  4. Stay committed! You’ll get results if you put in the work.

how to do the 4 week squat challenge

That’s it. I’m going to explain how to do each squatting style below.

See Also: You Should Be Doing Way More of These 5 Great Exercises.



Week 1: The Arms Out Counterbalance Squat

  • Stand with your feet shoulder width apart, and put your arms out in front of you to counterbalance your weight.
  • Put a chair or stool behind you, and then squat back until your butt makes contact with the surface – but don’t sit down.
  • Make sure your knees stay over your toes as you’re going down.
  • Go back up to standing by pushing off your heels and squeezing your butt muscles.


Week 2: The Deep Box Squat

  • Squat just like I outlined above, except keep your hands behind your head rather than stretched out in front of you.
  • Pick a chair or a stool that’s lower to the ground so that you can squat deeper.
  • As the week progresses, keep lowering your target until you’re squatting and your thighs are parallel (or lower) to the ground when you’re at the bottom of your squat.


Week 3: No Chair Counterbalance Power Squat

  • We’re going to do everything the same as week 1… except we’re removing the chair
  • That means we’re still keeping our arms stretched out in front of us as a counterbalance.
  • Squat all the way down until your thighs are parallel or lower with the ground.
  • Keep your chest as upright as possible and your torso straight up and down.
  • The lower you can get in a squat, the more exercise you get and the more powerful the squat is.


Week 4: No Chair Full Power Squat

  • This is the same as the week 3 squat – except you’re going to be keeping your hands behind your head rather than stretched out in front of you.
  • Remember everything from before – keep your torso upright, push through your heels, squeeze your butt coming up and get as low into the squat as you can.
  • After 28 days your form should have gotten much better, and your squats will become that much more effective.

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35 comments… add one
  • Nancy Tossler June 3, 2015, 11:47 am

    I do not think you are going to find a better challenge for the month of June. Let’s kick it off right by losing more weight and pumping up our muscles!

  • SweeneyMack June 3, 2015, 11:33 am

    Great exercise, great challenge and the end results are top notch for those that are interested AND complete it! Good work!

  • Melissa Wetwatch June 2, 2015, 10:57 am

    If you want results, you have to step up to the plate, right? Get in there and take some swings. The best thing that you can do is a 4 week challenge. It will get you on board with a healthy body and teach you discipline at the same time.

  • Dawn S. June 2, 2015, 10:42 am

    Great, just started with June here and hope to see some nicely, sculpted thighs and glutes by the end of the fourth week.

  • Harriet Brown June 1, 2015, 11:31 am

    Great! This is the 1st of the month, so I am going to get started on this and hopefully really like the results at the end of the 4 weeks.

  • Devin Macalester May 24, 2015, 11:29 am

    This is nothing :) I am going to give this a go and see how my butt muscles feel in the morning!

  • greatass May 24, 2015, 11:15 am

    4 weeks of squats? you have to be kidding me? of course, i will have rock hard glutes after this, they are going to be getting more of a workout than they ever did in the last 5 years.

    • Ireena June 1, 2015, 11:47 am

      Perfect attitude. I have worked on my glutes for many months now and I LOVE the results. My husband ALSO loves the results :)

  • NineTimes May 24, 2015, 10:58 am

    Great post! This should be motivation each one of us to get the workout in and complete the challenge. We should be posting our results and progress right here!

  • Shawnay May 24, 2015, 10:43 am

    Squats are a great workout anytime you can get them into your routine. With this 4 week challenge, you have little choice and that is what some people need!

  • SquatMaster May 24, 2015, 10:22 am

    I love to do squats. Once I was able to see the results in my legs after a couple of weeks, I had to keep up with them. Using weights can really enhance the benefits.

  • S. Kites May 24, 2015, 10:08 am

    It IS only 28 days :) That is not even 4 full weeks. This should be a simple challenge, what do you think?

  • D. Franklins May 24, 2015, 9:52 am

    Yea, 28 days is less than 30, LOL. That part you got right. But I have seen these before and I must say that if you stick to them, you are going to see results! Good luck!

  • Squeeze Em May 22, 2015, 9:41 pm

    Squats are the cats ass. I love to do them, I feel great when I am done and they are such a simple exercise. This challenge is going to be a breeze for me. You should post other challenges for us to complete.

  • Geraldine May 22, 2015, 9:16 pm

    There is a good chance that anyone that you show this challenge will not think it is a great way to gain some muscle mass in the legs. Squats are way better for your core as well and they are so easy to do. I am up for the next 4 weeks of reps.

  • theBrand May 21, 2015, 10:47 pm

    I am with the others here. I do much better when I have a challenge that is put in front of me. Great post and something that we can all share!

  • Barmaid Stacy May 18, 2015, 10:53 am

    I always hated squats, but if there is anything that is going to get me motivated, it will be the challenge! Thanks for posting this!

  • R. Victor May 18, 2015, 10:31 am

    Squats are an awesome exercise. I am going to try this challenge as I was going to work on my legs anyway. Do you have any tips for me to get started?

  • S. Luther May 18, 2015, 10:14 am

    Those 50 rep days are going to be rough, but it is nice to see that you slowly work your way up to those days. By the time I get there I should be able to do the 50 reps, right?

  • J. Hennings May 18, 2015, 9:40 am

    I like a good challenge :) I am going to print out that image and stick it to the wall of my “gym”. I think I can complete it very easily, but we’ll see how I feel once we are all done :)

  • Barely Thiel May 18, 2015, 9:22 am

    If anyone can make this challenge work, it is me. I just started to work on my squats and would love to take this challenge to see the results at the end of the month. Thanks for posting this!

  • Wendy P. May 18, 2015, 9:06 am

    When you post a sheet like this and give a person a goal to meet, it is much easier to go through with it. I have not exercised in a while now, but seeing this post has already motivated me to get off my butt and make some muscle :)

  • Esther Morgan May 16, 2015, 2:55 pm

    I am going to do this! I have already mastered the exercises, now I just have to make sure I can get the reps in. 4 weeks is nothing for me to do this :)

  • Irene Swanson May 14, 2015, 9:30 pm

    I cannot wait to give this a try! 4 weeks to the best feeling legs and abs you could ever imagine.

  • fasttrack May 13, 2015, 12:38 pm

    this is going to be perfect for the next 4 weeks. i always needed a little guidance when i worked out and this goal chart is going to work well for me. the end results should be awesome!

    • SlimJim May 14, 2015, 9:52 pm

      I thought the same thing. Whenever I have a goal chart in front of me, I do much better and I can barely get away with missing a workout. If I am just winging it, things do not finish the same.

  • Darrin May 13, 2015, 12:27 pm

    Thank you for posting this. It will be very helpful since I can track where I am going throughout the 4 weeks. I cannot wait to see the end results!

  • Amaka Aghanwa May 13, 2015, 1:29 am

    Am gonna start right away,though I know little about squatting. I love this.

    • Amir Samirad May 13, 2015, 12:09 pm

      I feel the same way, but with my personality, I have to have a goal chart like this or I will not do it :) Good luck!

  • M. Anderson May 11, 2015, 8:38 am

    I have been doing squats my whole life so my muscles are pretty used to it. This challenge should be a breeze for me, but I am going to do it anyway. I feel that any routine for me is better than not having one.

    • Hector E. May 16, 2015, 4:06 pm

      Even though you might think you are used to doing things like this, be careful. Having the proper posture and technique is going to be good for you. If you are not trained properly, you could injure yourself without even knowing it!

  • V. Bochman May 11, 2015, 8:20 am

    I love to try new exercises! And this is a great way to learn them, implement them and remember to do them each time you workout!

  • Brodie99 May 11, 2015, 7:58 am

    I love this! I tend to exercise more often when I am challenged like this. The chart reminds me of where I am while at the same time shows my progress and that motivates me.

  • Nancy T. May 9, 2015, 11:51 am

    GREAT! I cannot wait to get started on this. I was planning on a leg/core workout this week anyways, so this is perfect!

  • Greg B. May 9, 2015, 10:54 am

    What a great way to build some extra muscle! I like the sign off type workouts because it keeps me honest :) Can I do this in conjunction with other workouts?

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