the squat It's a simple exercise that doesn't require a lot of preparation to be performed, just keep your legs apart, stretch your arms in front of your body and squat until your thighs are parallel to the floor.

Although it is often considered just a leg strengthening exercise, the squat works other muscles in addition to the leg and thus promotes the strengthening of the abdominal and back muscles, for example.

The squat, although simple, is important to be done under the guidance and care of a physical education professional so that the movement can be corrected, if necessary, and so that there is less risk of injury.

1 month squat before and after

1 month squat before and after
1 month squat before and after

When we think of butt exercises, right away, the squat It's the first one that comes to mind, isn't it?

After all, they mainly develop strength in the glutes, hamstrings and quadriceps, but they also stimulate muscle building hormones, which strengthen the entire body.

In addition, this type of exercise is very beneficial for the hips and ankles, and also contributes to better posture, flexibility and balance.

the squats are a safe and effective way to improve mobility without straining your joints and can be done anywhere, anytime.

To do the squats correctly without harming the spine and achieve all the benefit that this exercise can provide, it is recommended:

  1. Keep your feet slightly apart and always well supported on the floor;
  2. Stretch your arms in front of your body;
  3. Keep your back straight and avoid compensating with your hips, as is often the case;
  4. Inhale before starting the squat and release the air as you descend;
  5. Go down enough to keep your thighs parallel to the floor.

A good tip to check if the squat is being performed correctly is to observe yourself in a mirror. The ideal is to do the exercise facing the mirror.

When the exercise is being done correctly, you should feel the abdominal and thigh muscles working.

It is also possible to increase the efficiency of the squat by performing variations of the same exercise, working more muscles. Learn about other squat exercises.

Despite being an exercise that should be introduced into the training routine, the squat must be done carefully to avoid injury.

Therefore, in the case of a person who is starting to perform exercises, it is recommended to squat on the wall leaning against a pilates ball, so it is possible to have greater perception of the movement.

In addition, you can train sitting and getting up from a bench, because that way you can also understand how the movement should be performed.

For beginners, the recommendation is to do 15 squats correctly, being indicated on the first day to perform 3 sets of 5 squats with an interval of 1 minute between sets.

As the exercise is practiced, the number of squats can be progressively increased, according to the person's ability.

It is recommended that squats be done 3 times a week and on alternate days so that the muscles can rest.

Is it okay to do squats every day?

But while squats are great for your glutes, just doing this exercise tirelessly, without any variation, after a while won't do much for you.

It is important to remember that we are creatures of habit that, over time, after doing so much, become easy and the body gets used to it.

For this reason, it is very important to always perform different exercises, which will be much more beneficial for your health.

So, if you like to do squats, keep going, but not every day, because when we do a workout, we cause small disruptions in our muscle fibers and the body.

As far as you are concerned, it builds molecules to place in the cracks, increasing muscle volume.

In this sense, rest days are very important, because they give the muscles time to rebuild and get bigger and stronger. Also, performing daily repetitions can increase your risk of injury.

After all, if you don't give the body the time to rest, both muscles and joints can suffer the consequences.

In this way, like other exercises, it is recommended that squats be done up to three times a week and, preferably, on alternate days - so that the muscles can recover.

And if this exercise is an essential item in your training routine, varying types is essential. So, here are some variations that can help.

Squat Benefits

The squat is a complete exercise as it engages multiple muscles, including the abdominals, back, thighs, and glutes. Thus, the main benefits of the squat are:

  • Strengthening of abdominal and back muscles;
  • Strengthening and hypertrophy of the thighs and glutes;
  • Improvement of physical conditioning;
  • Decreased risk of injury;
  • It helps with weight loss.

In addition, squats improve body contour and help maintain good posture and can be practiced in any environment.

Is the 30 day squat challenge worth doing? It works?

Well, let's put it this way: whatever the exercise, if you go from 0 to doing, let's say, 30 repetitions a day for a month, yes, you will get some results.

Going from “100% sedentary” to “training every day” is indeed a big change in a person's level of physical activity. But, what is your fitness goal? Is completing such a challenge the most efficient way for you to get there?

Here are some alternatives, depending on your goal, they can work much better than the 30 day squat challenge:


Looking for a basic challenge to improve your physical activity level? If you're completely out of shape, here's some essential information about getting started.

Why is the 30-day squat challenge not ideal?

  • Squats are awesome, but repeating the same exercise every day can increase your risk of injury, especially if you're not used to training regularly.
  • As thorough as squats are, to get in shape, it's best to combine exercises that work both your upper and lower body.


  • Try the 4 week challenge for beginners. It is ideal to do at home, requires no equipment.
  • This challenge requires no more time than the 30 day squat challenge. All workouts last less than 15 minutes, with it, you can build, in just 4 weeks, a basic and simple routine to improve your level of physical activity.


Do you want to define and lift your butt, at home, without needing gym equipment?

Why is the 30-day squat challenge not ideal?

  • Squats work your thigh muscles more than your butt muscles.
  • Exercises that work the gluteal muscle groups more give better results.


  • Try the 4 week hard butt challenge. It is also ideal to do at home, it requires no equipment.
  • This challenge combines a series of exercises that work all the gluteal muscle groups.
  • No butt muscle is left out, definitely more efficient to define and strengthen the region than repeating the same exercise several times every day.