Squat Challenge Workouts for Women that Work

The summer season is here and so are your ambitious fitness goals that did not really fit well in the harsh winter. We all like to flaunt our breezy summer dresses and head to the beach to beat the heat. What could be a better way to do it than firing up your workout sessions with squat workout challenges?

Squat workouts are a big thing in the fitness world at present. Given their amazing results, squat workout challenge actually deserve all the adulation! They are perfect to sculpt and shape those pesky gluts and help you get that perfect booty. Building muscle strength from ground up, these workouts even help you in your everyday tasks.

Making you more agile and flexible, squat workouts not only give you shapely butt and thighs but also jumpstart your metabolism.

If you’re up for something new, there are a variety of different squat workout challenges to choose from that give an edge to your training. These workouts can actually give you great results provided you invest time in it. The idea is to push your body towards workable limits that challenge you to do more.

Five Squat Workout Challenges that Work

The squat workout plan that we are sharing here needs to be practiced regularly for best results. Give yourself a couple of days to get over the muscle soreness that will accompany you for the initial workouts but DON’T GIVE UP! Follow these workouts and adjust the frequency slightly as per your schedule and ability levels.

So, get ready to sweat it out!

#1 Basic Squat

To move ahead with challenging squat exercises, one must first master the basic squat workout.

  1. Stand straight and keep your feet shoulder width apart. Hold out your hands keeping them apart in front of your chest, fists clenched. Bend your knees, lowering your butt while bringing your thighs parallel to the floor. Keep your weight in your heels.
  2. Rise up and straighten your back and legs. You should feel the squeeze in your glutes. This will count as one rep.
  3. Start with 10 reps and raise the count to maximize benefit.

#2 Narrow Squat

  1. Stand straight with your feet touching. Hold your hands in a comfortable grip in front of your chest. This will keep you balanced. Bend your knees while lowering your butt so that your thighs are parallel to the ground. Keep your weight to your heels.
  2. Rise up, straighten your legs and squeeze your gluts to get the most out of this workout.
  3. This is one rep. Try to do ten at first and slowly build up on the rep count for maximum results.

#3 Narrow Squat & Back Kicks

  1. Stand in the same position as you were for narrow squats. Feet touching, hands in a firm grip in front of the chest. Bend and get your thighs parallel to the ground. Keep your weight at your heels.
  2. Rise back up straightening your legs. Keep your hands on your waist, lift your left leg (keeping it straight) and move it backwards in the motion of a back kick. Bring it back to the ground and get back into a narrow squat position.
  3. Rise up again, repeat step 2 with your right leg.
  4. This is one rep.

#4 Basic Squat & Side Leg Lift

  1. Stand straight and keep your feet shoulder width apart. Hold out your hands apart in front of your chest, keep fists clenched. Bend your knees, lowering your butt while bringing your thighs parallel to the floor. Keep your weight in your heels.
  2. Rise up and straighten your back and legs completely. Lift your left leg in the outward direction on the side (keep it straight). You should feel squeeze in your outer glute.
  3. Bring back your leg in the previous position. Squat again and rise up again to lift your right leg. Come back to the starting position.
  4. This is one rep.

#5 Sumo Squats

  1. Stand with your feet wide apart and toes pointing outwards. Hold your hands in a firm grip in front of your chest. Bend your knees and lower your hips to get the latter parallel with the floor. Remember to keep your weight in your heels.
  2. Rise up; keep your back and legs straight. You should feel strain in your glutes.
  3. This is one rep.

The above five squat workout challenges involve enough variations to sculpt your legs and booty most effectively. Incorporate rest days in between to get a complete workout for your whole body.