Firm, muscular, round, and full glutes? If you weren't born with them, building them requires discipline and consistency. As a fitness enthusiast, I took on the 30-day squat challenge to test its impact firsthand, guided by expert advice.
Squats every day for 30 days? Daunting, but doable. Unsure how to start, I consulted Levi Graham, a certified personal trainer at Shape All In gym in Amsterdam. He assessed my form first to create a tailored plan.
Not as easy as it looks
After just two reps, Levi corrected my technique: keep your back straight, push knees over toes, and go deeper. On the fifth squat, he placed a chair under me. "Sit—but stand up just before touching it!" This ensured proper depth. From then on, I used the chair method for perfect form.
Levi's expert squat guidelines
Week 1: Getting started
My beginner schedule ramped up gradually: 20 squats on day 1, 25 on day 2, 30 on day 3, with rest every fourth day. I added gym body shape classes, feeling mild soreness—but progress!
The next week intensified amid a Madrid trip. Day 9: 60 squats in sweltering heat, hotel room intruder and all. Levi checked in via text—I stayed committed, fueling with good food and hydration.
Wrapping up the challenge
Week 3 brought period cramps, forcing three zero-squat days (skipping 120 reps). I rebounded in week 4, hitting 130. Sore glutes and knees, but success! My buttocks felt firmer, even if visual changes were subtle. Levi was proud; now I maintain 25 daily squats.
By Yvette Bax | Images: Shutterstock
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