300 squat challenge for firm glutes and defined legs


It is never too late to start new habits and want to transform your body. If one of your goals is to improve the appearance of your legs and glutes, there is nothing better than this 300 squat challenge to achieve it.

Do not be scared if at first you see something heavy, go at your own pace until you manage to complete everything. Remember to eat protein rich foods and get plenty of rest. To start!

Classic squats


Stand up straight and spread your legs at the height of your shoulders. Now crouch down as if you were going to sit down. The soles of your feet should not come off the ground and your body does not have to pass your knees when you are bent over. Do 15 reps.

Squats touching the ground


It is almost like the previous exercise, only in this one you must touch the floor with your hands. Return to your starting position and repeat 15 times.

Triple squats


Do your squat position, but once leaning, perform three “bounces” before going up. Do 15 reps. eye! Three bounces equals one squat, don’t cheat.

Squat with “deadlift”


In your starting position, lower your back completely straight towards the floor, as if you want to lift something. Then, once incorporated, do your normal squat. Repeat 15 times.

Squat with rudeness


Get into the starting position and close your legs. Open to the side and perform your squat. Sandwich until you complete 15 reps.

Squat raising one leg


Perform your squat and as you sit up, raise one leg. You have to do it 15 times per leg, that is, a total of 30 repetitions.

Squat touching the legs


Sandwich your legs and touch them when you go up. You have to do 15 repetitions.

Squat touching the knee


Every time you go up, you have to touch your knee. They should be 15 times per leg, that is, a total of 30 repetitions.

At this point it will be 150 squats. To complete the challenge, you have to repeat the round of exercises again.

Here is the video in case you want to do it with a guide

A “lighter” option

200 squats for intermediates

400 squats for the most advanced!

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