30 Day Squat Challenge

Thirty days of leg work that ramps from easy to genuinely hard, across nine squat variations, with rest days built in and six difficulty levels.

Nine variations, not 30 days of air squats

The challenge rotates through air squats, jump squats, bottom squat holds, wall sits, goblet squats, deck squats, forward and rear lunges, and pistol squats. Rotating the movement is what keeps a month of leg work productive instead of just repetitive. Different variations load the quads, glutes and hamstrings differently.

30 days of squat workouts already programmed
Six difficulty levels so you can start where you are
Rest days scheduled for recovery
Demo video for every movement
Audio prompts so you can put the phone down
Works offline

Start at the right level

Six levels cover a wide range of starting fitness. Picking one that is slightly too easy is a much better mistake than picking one that is too hard. You can move up mid-challenge, but you cannot un-quit on day eight.

Rest days are in the plan

Squatting hard every day for a month produces sore knees, not stronger legs. The schedule includes rest days, and the app only reminds you on days you are meant to train.

Common questions

Do I need any equipment?

No. Everything in the challenge is bodyweight, though a dumbbell or kettlebell is useful if you want to load the goblet squats.

What if I miss a day?

Carry on from where you stopped. The challenge is a sequence of thirty workouts, not a fixed calendar.

Is it free?

Yes, the app is free to download.