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No you shouldn t do a squat challenge - here are the exercises to do instead Tom's Guide Skip to main content Tom's Guide is supported by its audience. When you purchase through links on our site, we may earn an affiliate commission.
Harper Kim Member
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No you shouldn t do a squat challenge - here are the exercises to do instead Tom's Guide Skip to main content Tom's Guide is supported by its audience. When you purchase through links on our site, we may earn an affiliate commission.
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Here's why you can trust us. No you shouldn t do a squat challenge - here are the exercises to do instead By Jane McGuire published 16 May 2022 Read this before you start that squat challenge you've seen on YouTube.
Madison Singh Member
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Here's why you can trust us. No you shouldn t do a squat challenge - here are the exercises to do instead By Jane McGuire published 16 May 2022 Read this before you start that squat challenge you've seen on YouTube.
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(Image credit: Shutterstock) Should you do a squat challenge? The answer is no, probably not. While squats are great for strengthening your glutes and lower leg muscles, targeting one part of the body for 30 days isn't going to help your weight loss or glute-shaping goals.
Ava White Moderator
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(Image credit: Shutterstock) Should you do a squat challenge? The answer is no, probably not. While squats are great for strengthening your glutes and lower leg muscles, targeting one part of the body for 30 days isn't going to help your weight loss or glute-shaping goals.
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Sophia Chen 2 minutes ago
Instead, doing a number of different exercises that target all the different parts of the glutes wil...
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Grace Liu 2 minutes ago
Most will last upwards of 30 days and involve increasing the number of squats you do per day. While ...
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Instead, doing a number of different exercises that target all the different parts of the glutes will be far more effective. Not sure where to start? We've rounded up the best exercises to do here.  What is the squat challenge And why it s not great Let's start by looking at the squat challenge.
Harper Kim Member
access_time 20 minutes ago
Instead, doing a number of different exercises that target all the different parts of the glutes will be far more effective. Not sure where to start? We've rounded up the best exercises to do here.  What is the squat challenge And why it s not great Let's start by looking at the squat challenge.
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Henry Schmidt 8 minutes ago
Most will last upwards of 30 days and involve increasing the number of squats you do per day. While ...
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Thomas Anderson 19 minutes ago
The risk of doing hundreds of repetitions of squats is that your form might suffer, putting more pre...
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Most will last upwards of 30 days and involve increasing the number of squats you do per day. While squats are a great lower-body exercise, doing squats alone won't miraculously tone your glutes and thighs (check out the best exercises for targeting the glutes here). Doing squats every day beats sitting on them and doing no exercise at all, but if you have weight-loss or glute-toning goals, it's probably not the best way to reach your goals.  When performed correctly, a squat will target the gluteus maximus, hip flexors, and quadriceps, as well as the calves, hamstrings, and abdominal muscles.
David Cohen Member
access_time 15 minutes ago
Most will last upwards of 30 days and involve increasing the number of squats you do per day. While squats are a great lower-body exercise, doing squats alone won't miraculously tone your glutes and thighs (check out the best exercises for targeting the glutes here). Doing squats every day beats sitting on them and doing no exercise at all, but if you have weight-loss or glute-toning goals, it's probably not the best way to reach your goals.  When performed correctly, a squat will target the gluteus maximus, hip flexors, and quadriceps, as well as the calves, hamstrings, and abdominal muscles.
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The risk of doing hundreds of repetitions of squats is that your form might suffer, putting more pressure on the lower back, or putting you at risk of injury.  If your goal is weight loss, the best way to lose weight is to target the entire body, rather than just the legs. We've rounded up 10 of the best exercises to blast away belly fat here.
Sophia Chen Member
access_time 12 minutes ago
The risk of doing hundreds of repetitions of squats is that your form might suffer, putting more pressure on the lower back, or putting you at risk of injury.  If your goal is weight loss, the best way to lose weight is to target the entire body, rather than just the legs. We've rounded up 10 of the best exercises to blast away belly fat here.
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Lucas Martinez 1 minutes ago
If you're a runner looking to avoid injury, strengthening your glutes is important, but there a...
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Nathan Chen 11 minutes ago
It's not often recommended to train the same body part every single day, as you risk overtraini...
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If you're a runner looking to avoid injury, strengthening your glutes is important, but there are a number of different exercises that will do this, rather than focusing on glutes alone. Finally, if you're trying to shape your glutes and lower legs, targeting the different muscles in the glutes is far more effective.  Should you train your glutes every day &nbsp Generally speaking, no.
Ethan Thomas Member
access_time 28 minutes ago
If you're a runner looking to avoid injury, strengthening your glutes is important, but there are a number of different exercises that will do this, rather than focusing on glutes alone. Finally, if you're trying to shape your glutes and lower legs, targeting the different muscles in the glutes is far more effective.  Should you train your glutes every day &nbsp Generally speaking, no.
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Kevin Wang 17 minutes ago
It's not often recommended to train the same body part every single day, as you risk overtraini...
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Victoria Lopez 9 minutes ago
It's also good for those trying to tone their lower body, as it targets the back, core, and leg...
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It's not often recommended to train the same body part every single day, as you risk overtraining muscles, which can result in injury. As a general rule, train your leg muscles three times a week.  The best glutes exercises to try instead &nbsp In addition to doing squats, add these exercises to your workout routine to tone and work your glutes:  (Image credit: Shutterstock) 1 Single-leg deadlifts &nbsp A single-leg deadlift is a great exercise for runners working on their lower body strength.
Mia Anderson Member
access_time 8 minutes ago
It's not often recommended to train the same body part every single day, as you risk overtraining muscles, which can result in injury. As a general rule, train your leg muscles three times a week.  The best glutes exercises to try instead &nbsp In addition to doing squats, add these exercises to your workout routine to tone and work your glutes:  (Image credit: Shutterstock) 1 Single-leg deadlifts &nbsp A single-leg deadlift is a great exercise for runners working on their lower body strength.
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Andrew Wilson 4 minutes ago
It's also good for those trying to tone their lower body, as it targets the back, core, and leg...
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Charlotte Lee 1 minutes ago
Return to your start position and repeat on the other leg. That's one rep....
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It's also good for those trying to tone their lower body, as it targets the back, core, and legs. To do a single-leg deadlift, hold a dumbbell or kettlebell in your hands and stand with your legs shoulder-width apart. Leaning forward, hinging at the hips, shift your weight onto one leg and extend the other leg straight out behind you, pitching your body forward until your leg is out straight behind you and lifted as far as you can go.
Jack Thompson Member
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It's also good for those trying to tone their lower body, as it targets the back, core, and legs. To do a single-leg deadlift, hold a dumbbell or kettlebell in your hands and stand with your legs shoulder-width apart. Leaning forward, hinging at the hips, shift your weight onto one leg and extend the other leg straight out behind you, pitching your body forward until your leg is out straight behind you and lifted as far as you can go.
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Aria Nguyen 13 minutes ago
Return to your start position and repeat on the other leg. That's one rep....
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Return to your start position and repeat on the other leg. That's one rep.
Mia Anderson Member
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Return to your start position and repeat on the other leg. That's one rep.
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Thomas Anderson 24 minutes ago
Aim for 20 reps, 10 on each leg.  Watch a video of how to do a single-leg deadlift here. &a...
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Aim for 20 reps, 10 on each leg.  Watch a video of how to do a single-leg deadlift here.   (Image credit: Shutterstock) 2 Glute bridges&nbsp Another simple exercise, a glute bridge targets the hamstrings and the gluteus maximus, while also working the core.
Chloe Santos Moderator
access_time 11 minutes ago
Aim for 20 reps, 10 on each leg.  Watch a video of how to do a single-leg deadlift here.   (Image credit: Shutterstock) 2 Glute bridges&nbsp Another simple exercise, a glute bridge targets the hamstrings and the gluteus maximus, while also working the core.
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Ethan Thomas 9 minutes ago
To do a glute bridge, lie on your back, with your knees bent and your feet flat on the floor. Engagi...
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Isabella Johnson 3 minutes ago
Aim for two sets of 10 repetitions.  Watch a video of how to do a glute bridge (opens in ne...
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To do a glute bridge, lie on your back, with your knees bent and your feet flat on the floor. Engaging your core (think about sucking your belly button in towards your spine), lift your hips up so your knees, hips, and shoulders form a straight line. Squeeze your glutes at the top, then lower your hips back down to the starting position - that's one rep.
Sophia Chen Member
access_time 36 minutes ago
To do a glute bridge, lie on your back, with your knees bent and your feet flat on the floor. Engaging your core (think about sucking your belly button in towards your spine), lift your hips up so your knees, hips, and shoulders form a straight line. Squeeze your glutes at the top, then lower your hips back down to the starting position - that's one rep.
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Andrew Wilson 8 minutes ago
Aim for two sets of 10 repetitions.  Watch a video of how to do a glute bridge (opens in ne...
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Aim for two sets of 10 repetitions.  Watch a video of how to do a glute bridge (opens in new tab)here; we also have a more in-depth guide on how to do a glute bridge. (Image credit: Shutterstock) 3 &nbsp Frog pumps&nbsp Similar to glute bridges, frog pumps work he gluteus maximus, the gluteus medius and the gluteus minimus. To do frog pumps, lie on your back and bring the soles of your feet together into a 'frog' position.
Nathan Chen Member
access_time 52 minutes ago
Aim for two sets of 10 repetitions.  Watch a video of how to do a glute bridge (opens in new tab)here; we also have a more in-depth guide on how to do a glute bridge. (Image credit: Shutterstock) 3 &nbsp Frog pumps&nbsp Similar to glute bridges, frog pumps work he gluteus maximus, the gluteus medius and the gluteus minimus. To do frog pumps, lie on your back and bring the soles of your feet together into a 'frog' position.
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Isabella Johnson 47 minutes ago
Then, similar to a glute bridge, raise your hips towards the sky, pausing at the top to squeeze your...
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Sophia Chen 23 minutes ago
They are also relatively easy to do and only require you to have an exercise mat, although you can a...
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Then, similar to a glute bridge, raise your hips towards the sky, pausing at the top to squeeze your glutes, before lowering back down. That's one rep, aim for two sets of 10 repetitions.  Watch a video of how to do frog pumps here.  (Image credit: Shutterstock) 4 Donkey kicks&nbsp Donkey kicks are a brilliant way of targeting the gluteus medius (your side glutes).
Jack Thompson Member
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Then, similar to a glute bridge, raise your hips towards the sky, pausing at the top to squeeze your glutes, before lowering back down. That's one rep, aim for two sets of 10 repetitions.  Watch a video of how to do frog pumps here.  (Image credit: Shutterstock) 4 Donkey kicks&nbsp Donkey kicks are a brilliant way of targeting the gluteus medius (your side glutes).
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Joseph Kim 14 minutes ago
They are also relatively easy to do and only require you to have an exercise mat, although you can a...
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Madison Singh 16 minutes ago
Without rounding your spine, keeping the 90-degree angle in your knee, lift your leg straight up and...
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They are also relatively easy to do and only require you to have an exercise mat, although you can add a resistance band above your knees to make the exercise more challenging (we've found the best resistance bands on the market here). To do a donkey kick, get onto all fours, with your hands underneath your shoulders and your knees underneath your hips.
Liam Wilson Member
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They are also relatively easy to do and only require you to have an exercise mat, although you can add a resistance band above your knees to make the exercise more challenging (we've found the best resistance bands on the market here). To do a donkey kick, get onto all fours, with your hands underneath your shoulders and your knees underneath your hips.
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Audrey Mueller 37 minutes ago
Without rounding your spine, keeping the 90-degree angle in your knee, lift your leg straight up and...
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They can be performed with just your bodyweight or with dumbbells in your hands for a more challengi...
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Without rounding your spine, keeping the 90-degree angle in your knee, lift your leg straight up and back towards the ceiling, with your foot flexed. Lower it back slowly to starting position -  that's one rep. Aim for 20 reps, 10 on each side.  Watch a video of how to do a donkey kick here  (Image credit: Shutterstock) 5 Reverse lunges&nbsp Reverse lunges target your core, glutes, calves, and hamstrings.
Joseph Kim Member
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Without rounding your spine, keeping the 90-degree angle in your knee, lift your leg straight up and back towards the ceiling, with your foot flexed. Lower it back slowly to starting position -  that's one rep. Aim for 20 reps, 10 on each side.  Watch a video of how to do a donkey kick here  (Image credit: Shutterstock) 5 Reverse lunges&nbsp Reverse lunges target your core, glutes, calves, and hamstrings.
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Christopher Lee 52 minutes ago
They can be performed with just your bodyweight or with dumbbells in your hands for a more challengi...
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Charlotte Lee 47 minutes ago
Think about keeping your core engaged and your hips tucked in under your body. Push through the heel...
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They can be performed with just your bodyweight or with dumbbells in your hands for a more challenging workout. To do a reverse lunge, stand with your feet shoulder-width apart and engage your core. Step backward with your right foot, keeping your right heel off the ground, and bend both knees to sink into a lunge.
Brandon Kumar Member
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They can be performed with just your bodyweight or with dumbbells in your hands for a more challenging workout. To do a reverse lunge, stand with your feet shoulder-width apart and engage your core. Step backward with your right foot, keeping your right heel off the ground, and bend both knees to sink into a lunge.
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Kevin Wang 14 minutes ago
Think about keeping your core engaged and your hips tucked in under your body. Push through the heel...
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Then repeat on the other side. Aim for 20 reps, 10 on each side.  Watch a video of how to d...
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Think about keeping your core engaged and your hips tucked in under your body. Push through the heel of your left foot to return to your starting position.
Luna Park Member
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Think about keeping your core engaged and your hips tucked in under your body. Push through the heel of your left foot to return to your starting position.
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Ella Rodriguez 1 minutes ago
Then repeat on the other side. Aim for 20 reps, 10 on each side.  Watch a video of how to d...
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William Brown 3 minutes ago
Jane McGuireFitness editorJane McGuire is Tom's Guide's Fitness editor, which means she lo...
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Then repeat on the other side. Aim for 20 reps, 10 on each side.  Watch a video of how to do a reverse lunge here.  You might also want to check out our story on how to do a wall sit, a simple exercise that targets the glutes, quads, and calves. Today's best Kettlebell and dealsReduced Price (opens in new tab) (opens in new tab) (opens in new tab)$34.95 (opens in new tab)$29.95 (opens in new tab)View (opens in new tab)Low Stock (opens in new tab) (opens in new tab)$69.80 (opens in new tab)View (opens in new tab)We check over 250 million products every day for the best prices Be In the Know Get instant access to breaking news, the hottest reviews, great deals and helpful tips.
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Then repeat on the other side. Aim for 20 reps, 10 on each side.  Watch a video of how to do a reverse lunge here.  You might also want to check out our story on how to do a wall sit, a simple exercise that targets the glutes, quads, and calves. Today's best Kettlebell and dealsReduced Price (opens in new tab) (opens in new tab) (opens in new tab)$34.95 (opens in new tab)$29.95 (opens in new tab)View (opens in new tab)Low Stock (opens in new tab) (opens in new tab)$69.80 (opens in new tab)View (opens in new tab)We check over 250 million products every day for the best prices Be In the Know Get instant access to breaking news, the hottest reviews, great deals and helpful tips.
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Jane McGuireFitness editorJane McGuire is Tom's Guide's Fitness editor, which means she looks after everything fitness related - from running gear to yoga mats. An avid runner, Jane has tested and reviewed fitness products for the past five years, so knows what to look for when finding a good running watch or a pair of shorts with pockets big enough for your smartphone. When she's not pounding the pavements, you'll find Jane striding round the Surrey Hills, taking far too many photos of her puppy.  Topics Fitness See all comments (0) No comments yet Comment from the forums MOST READMOST SHARED1I tested iPhone 14 Pro Max vs iPhone 13 Pro Max cameras - and the results are surprising2Hyundai IONIQ 6 first drive: A killer EV that delivers range and comfort3This is the Prime Day 2 TV deal I am desperate for4Microsoft Surface Laptop 5: Rumored specs, release date and more5I just tried Chris Hemsworth's 200-rep bodyweight workout - and wow1I tested iPhone 14 Pro Max vs iPhone 13 Pro Max cameras - and the results are surprising2Hyundai IONIQ 6 first drive: A killer EV that delivers range and comfort3This is the Prime Day 2 TV deal I am desperate for4Microsoft Surface Laptop 5: Rumored specs, release date and more5I just tried Chris Hemsworth's 200-rep bodyweight workout - and wow
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Jane McGuireFitness editorJane McGuire is Tom's Guide's Fitness editor, which means she looks after everything fitness related - from running gear to yoga mats. An avid runner, Jane has tested and reviewed fitness products for the past five years, so knows what to look for when finding a good running watch or a pair of shorts with pockets big enough for your smartphone. When she's not pounding the pavements, you'll find Jane striding round the Surrey Hills, taking far too many photos of her puppy.  Topics Fitness See all comments (0) No comments yet Comment from the forums MOST READMOST SHARED1I tested iPhone 14 Pro Max vs iPhone 13 Pro Max cameras - and the results are surprising2Hyundai IONIQ 6 first drive: A killer EV that delivers range and comfort3This is the Prime Day 2 TV deal I am desperate for4Microsoft Surface Laptop 5: Rumored specs, release date and more5I just tried Chris Hemsworth's 200-rep bodyweight workout - and wow1I tested iPhone 14 Pro Max vs iPhone 13 Pro Max cameras - and the results are surprising2Hyundai IONIQ 6 first drive: A killer EV that delivers range and comfort3This is the Prime Day 2 TV deal I am desperate for4Microsoft Surface Laptop 5: Rumored specs, release date and more5I just tried Chris Hemsworth's 200-rep bodyweight workout - and wow
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