Resource of the month - Explore the best wellness challenge ideas for your workforce

30 Day Squat Challenge- Track Your Growth

10 min read
Last Updated on 04 March, 2024

Keeping up with a healthy routine is not easy. Especially when you have to return to your office and sit for long hours in your office chair.

Also, many of you tried to stay healthy and work out during the pandemic. Since you have to go back to your office, managing time for working outside during office hours might be difficult. And, no matter what, you will feel tired after office hours.

So why don't you bring your workout routine to your office? It will be a fun and healthy activity for your team. You don't have to complete your entire workout; you can pick one of the exercises for a month. For example, let’s try the squat challenge this time.

It can be one of your office wellness challenges that you can do with your co-workers. It can also be a very good team-building exercise to boost employee productivity. This versatile exercise can be found in every exercise class, workout program, and strength training regimen.

Squat Challenge in The Workplace

Squats are easy to perform and don't require equipment or space. You can start by doing it among your team members first and then involve your other employees. Through this, you can gather your employees and motivate them to take this fitness challenge.

And, because there's no need to limit yourself to simple squats, this challenge will not be monotonous. We have prepared a mix and match-of different squats to keep you hooked on this challenge.

For optimal results, you must keep track of the daily squat count and focus on how to make progress with them. This would be beneficial because such wellness activities for remote employees or office workers helps combate a sedentary lifestyle.

Hence, most people nowadays feel the need to keep track of their squats, and this is why a squat tracker can be very useful.

In this article, let's discover more about this challenge and a simple-to-use wellness app.

Health Benefits of a 30-day Squat Challenge

  1. Squats are popular for a reason: they're an all-in-one blitz for your glutes, thighs, and core. It means you'll burn calories while building muscle in one great exercise.

  2. You should be familiar with these health benefits before starting this challenge.

  3. These are great muscle and strength-building workouts. The quadriceps (front of the thighs) and glutes are the key muscle groups targeted during squats (bum). Squats involve activating and bracing multiple additional muscles, including the calves, abdominals, and back muscles.

  4. It will help you establish a regular fitness routine. By participating in a challenge, you have the opportunity to set a fixed time and place for your workouts.

  5. It is a primitive stance you utilize daily to sit and stand. Thus, it's also a core activity for you.

  6. Squatting also helps you build stronger bones by increasing bone mineral density. It makes your skeleton stronger, especially the spine and the lower body.

  7. It also enhances flexibility. Tendons, muscles, and ligaments become less elastic as you get older. Squats can help slow down this process if you do them regularly.

  8. It will help you build strength, improve your overall health and appearance. Your posture and balance may improve when your buttocks tighten up.

Benefits of Performing the Squat Challenge at Your Workplace

It is a simple way to encourage employees to practice healthy behaviors, including office fitness challenges. This squat challenge can be done in groups or alone, and they can focus on any number of healthy habits.
Let's look at other reasons to do this challenge at work.

Zero Budget: There will be no expense to your company for this squat challenge.

Team Bonding: It's a simple way to become more engaged with your employees.

Fun at Work: It will create a fun working atmosphere. Everyone will be happy doing something different from their regular work.

Strong Connections: It will make stronger bonds with your employees.

Healthy Workplace: It will assist in keeping your employees active and healthy.

Rewards as perks: You can reward your employees with gift cards and other perks to complete each day’s tasks.

Key points before you hop on to this challenge:

Protect yourself from injury by performing squats correctly. Over time, poor form can cause damage to your spine and knees. So, you need to master the form at first.

Also, keep in mind that any workout may cause discomfort at first, but you should never feel pain.
Consult your doctor if you're new to exercising and take proper precautions.

Consult your doctor if you're new to exercising and take proper precautions.

Master How To Do A Squat Properly To Avoid Any Health Complications:

  1. Begin by standing with your feet hip-width apart, your toes pointed forward, your chin up, and your core braced.

  2. Maintain a tall posture with relaxed shoulders, soft knees, and a perfectly positioned pelvis (not tipped forward or back).

  3. Drop your weight to the wall behind you, shifting your weight back slightly into your heels, and hinge at your hips.

  4. During this downward phase, concurrently bend your hips and knees.

  5. Lower your body while maintaining your spine straight, and engage your core to avoid a hunched position in your lower back.

  6. To keep your knees from caving in, keep the outsides of your thigh muscles active.

  7. Keep your shoulders relaxed and your core engaged as you return to the beginning posture.

  8. Take a deep breath down and an exhale on your way up. To stand tall.

Here is a plan of different squat forms for you:


Here is a detailed monthly guideline for the squat challenge for you and your employees.

Remember to do three sets for every repetition.

Week 1:

Day 1- Basic Squats

  1. Start by standing on your feet shoulder-width apart with your hands clasped in front of your chest, elbows slightly bent.

  2. Squat down by bracing your core, pushing your hips back, and bending your knees. Push back up to the starting position after pausing at the bottom. Perform 15 repetitions.

Day 2- Glute Kickback Squats

  1. Stand with your feet shoulder-width apart. Sit back into a squat and clasp your hands in front of your chest. Maintain your weight on your heels.

  2. Keep your hips square by lifting your left leg straight behind you. Repeat on the opposite side, returning to a normal squat position. That counts as one rep. Perform 20 repetitions.

Day 3- Basic Squat + Kickback Squats

Combine the Day 1 Basic Squat with the Day 2 Kickback Squat.

  • Perform Basic squats 15 times.
  • Perform Kickback Squat 15 times.

Day 4: Basic Squat + Kickback Squats

Repeat day 3.

Combine the Day 1 Basic Squat with the Day 2 Kickback Squat.

  • Perform Basic squats 30 times
  • Perform Kickback Squats 30 times

Day 5: Sumo Squats

  1. Stand with your feet slightly turned out and wider than shoulder-width apart. Place your hands on your hips.

  2. Squat down while keeping your chest high and legs out. Then return to the starting position, and that counts as one rep. Perform 15 repetitions.

Day 6: Rest Day

It’s time to give your lower body a rest. Rest days are as important as other days.

Day 7: Basic Squats + Sumo Squats

  • Perform 20 reps of basic squats
  • Perform 20 reps of sumo squat

Week 2:

Day 8: Pulse Squat + Sumo Squat

  1. Stand with your feet wide apart and bend your knees to lower your body like sitting down. Return to a standing position by pushing up through your heels and toes. Squeeze your glutes when you reach the apex of the exercise, as well as your chest and abs. Do 15 reps.

  2. Do 20 reps of sumo squat.

Day 9: Squat jump + Basic Squat

  1. Use your arms and legs to push into your heels to jump as high as possible in your squat position. Jump, squeezing your quadriceps and glutes, and land lightly in the squat. Each leg of the deadlifts gets one rep. Perform 15 repetitions.

  2. Perform your Basic Squat 20 repetitions.

Day 10: Sumo Squat + Toe Raise

  1. Stand with your feet two to three feet apart, toes and knees slightly turned out. Keep your chest up and bend your knees to lower your body as if sitting in a chair.

  2. When your thighs are parallel to the ground, elevate yourself onto your tippy-toes by pushing up through your heels and toes.

  3. At the apex of the exercise, squeeze your glutes, then descend your heels. Perform 20 repetitions.

Day 11: Rest Day

You might want to cheat on your meal today, don’t think twice; have that burger you’ve been waiting for

Day 12: Bulgarian Squats

  1. Stand with your front heel 2–4 feet in front of your rear foot in a split stance. Maintain a straight spine and a slightly bowed knee by bending your knees slightly. Lower your front leg until it is parallel to the floor, squeezing your quadriceps.

  2. Perform 15 repetitions.

Day 13: Basic squat + Sumo Squat + Bulgarian Squat

  • Perform 25 repetitions of basic squats.
  • Perform 25 repetitions of sumo squats.
  • Perform 15 repetitions of Bulgarian squats.

Day 14: Narrow Squat

  1. Turn your toes and knees out slightly while you stand with your feet slightly closer than shoulder-width apart. Keep your chest up and bend your knees to lower your body as if sitting in a chair.

  2. Push up through your heels and toes to return to standing once your thighs are parallel to the ground. Squeeze your glutes when you reach the peak. Perform 20 repetitions.

Week 3

Day 15: Side Squat

  1. Stand with your feet two to three feet apart, toes and knees slightly turned out.

  2. Shift your weight to your right side and bend your right knee until your right thigh is parallel to the ground, keeping your chest elevated. You keep your left leg straight.

  3. Return to a standing position by pushing through your right heel. That counts as one rep. Before transferring to the left side, complete 15 repetitions on the right side and 15 on the left.

Day 16: Challenge Time

First of all, congratulations; you made it halfway through the 30-day squat challenge. Now challenge yourself some more, set up a timer, and see how many seconds you can hold your squat position. Try to keep the position for as much as you can. Make and break your Record.

Day 17: Rest Day

Treat Yourself with love and care today; you deserve it.

Day 18: Side Squat

  • Perform 30 repetitions of side squats.

Day 19: Side Squat

Perform 50 repetitions of side squats on both sides.

Day 20: Narrow Squat

  • Perform 50 repetitions of narrow squats.

Day 21: Pulse Squat

  • Perform 60 repetitions of pulse squats.

Week 4

Day 22: Squat jump + Basic Squat

  • Perform 50 squat jumps.
  • Perform 70 basic squats.

Day 23: Rest day

Grab a book or watch the movie you’ve wanted to watch. Enjoy your movie guilt-free with popcorn and cola.

Feeling exhausted and done? But you are so close! Let’s do this.

Day 24: Narrow Squats + Wall Sits

  1. Begin by leaning against a wall with your back to it and your feet shoulder-width apart and about 2 feet away from the wall.
  2. Slowly move your back down the wall, keeping your core muscles engaged until your thighs are parallel to the ground.
  3. Your feet should be adjusted so that your knees are squarely over your ankles (rather than your toes).
  4. Maintain a flat back against the wall.
  5. For 20 to 60 seconds, stay in this posture.
  6. Return to a standing posture by carefully sliding up the wall.
  7. Perform the wall sits 15 repetitions.
    Perform 60 narrow squats.

Day 25: Bulgarian squat + Pulse Squat

  • Perform 35 repetitions of Bulgarian squats.
  • Perform 50 repetitions of pulse squats.

Day 26: Basic Squats

  • Perform 100 repetitions of basic squats.

Day 27: Rest Day

Come on, game up; it’s your time to shine.

Day 28: Sumo Squat + Basic Squat

  • Perform 50 repetitions of sumo squats.
  • Perform 100 repetitions of basic squats.

Day 29: Side squat

  • Perform 30 repetitions of Side Squats on both sides.

Day 30: Challenge Time

Congratulations on completing your 30 days squat challenge; now, let’s track your holding position for the last time this month.

Some insights to get better results

"Consistency is the key to success."

We've all grown up hearing this, and practicing this will only make the difference. To stay consistent, follow these steps:

  • Practice every day simultaneously, and maintain it strictly.
  • Don't panic or give up if you fail to do certain positions.
  • Add this routine to your daily fitness regime for better results.
  • Eat mindfully and have a balanced diet.

Convenient Tracking Tool?

Tracking your fitness routine with the day’s continuous hustle and bustle can be difficult. And taking the help of any app here could be a good idea. You can relax and rely on the Internet for this.

There are various tracking tools available to keep track of your squat numbers. These tools will also save your squat sessions and give you clear instructions to improve your performance.

Many corporations rely on wellness products for their employees, with well-being being one of the top objectives. So, conduct your homework and choose the most dependable tracking software.

Vantage Fit’s Message

Having talked about rewards and perks for completing your tasks, I shall introduce you to the Vantage Fit app.

Our in-house health and wellness software, Vantage Fit, is the ideal alternative for improving employee wellness, and it’s also a fantastic supplement to business wellness initiatives. It’s also a fantastic supplement to business wellness initiatives. Vantage Fit is popular among employees for its various features, such as

Besides being a comprehensive corporate wellness platform, Vantage Fit is one of the most well-rounded trackers. It has a simple and smooth interface to track your various daily activities.

Your employees may accomplish multiple health benefits and earn redeemable gift cards, further motivating them to live better lifestyles. It also raises employee participation in wellness activities. For these reasons, Vantage Fit can be extremely beneficial to businesses.

How to Track Squats With the Vantage Fit App??

  1. First, place your phone at ground level, with the camera pointing at you.
  2. Then face the camera and make sure that your whole body fits inside the camera frame. Make sure to have a properly lit room.
  3. Then you have to find the right angle for your camera; you might have to tilt your phone and adjust it’s angle until the white circle fits inside the dotted area.
  4. That’s it now, you can continue doing your Squats, and Vantage fit will keep the count.


Wrap Up:

If you complete the squat challenge, you'll have a great feeling of satisfaction, further motivating you to exercise. And that is why you should keep working hard on yourself.

And to keep track of your hard work, you can also use tracking apps and encourage others. Try to keep this healthy habit of working out and doing more fitness challenges for better health.

This article is written by Daina Barman who is a content writer and marketer at Vantage Circle. Besides being an epicure trying to cook every dish possible, she likes to dance her way around everything. To get in touch, reach out to

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