2025/9/21 Edited to

Related posts

A split image showing a woman in athletic wear, with text overlay "30 DAY SQUAT CHALLENGE SWIPE" promoting a fitness challenge.
A detailed 30-day squat challenge calendar, outlining daily squat counts from 10 on Day 1 to 150 on Day 30.
Workout equipment including a water bottle, dumbbell, and yoga block on a mat, with text "Option: Make it harder by adding a weight!"
30 DAY SQUAT CHALLENGE🍑
Who’s joining me for this 30 day squat challenge?! Go from 10 squats on day 1 to 150 squats by day 30! Every day we add 5 more squats to keep challenging our muscles. Tips✨ -once the squats start to get over 30 reps, break them down into multiple sets! Example: 50 rep day broke down into two
Sophia Cepero

Sophia Cepero

5035 likes

A woman in athletic wear poses from behind, showcasing a 20-day squat challenge with increasing daily squat counts and tips for glute growth.
A woman demonstrates a glute warm-up exercise, highlighting the importance of mobility for hip opening, joint warming, and better form for glute growth.
A woman performs a weighted squat, illustrating how adding weight with dumbbells or barbells can maximize glute and leg growth and strength.
20 Day Squat Challenge 🍑
Squats are one of the best compound movements you can do for glute / overall leg growth! There are many different types of versions of squats and ways to make them more challenging to help maximize results. ✨ 🍑 So here are a couple ways you can help GROW your glutes, one squat at a time. - Ad
carlyroese

carlyroese

8013 likes

A woman in a white top and purple shorts takes a mirror selfie, showcasing her glutes. Beside her is a '20 day challenge' chart listing daily squat counts from 15 to 100, with a peach emoji, for glute growth.
A woman performs a Bulgarian split squat with a barbell on her shoulders in a gym, wearing a red sports bra and shorts, demonstrating a squat variation for glute growth.
A woman performs a sumo squat, holding a heavy dumbbell between her legs, in a gym. She wears a light pink top and white pants, focusing on glute development.
Squat challenge for glute growth!
Try out this challenge! Here’s some tips to help maximize your results! - Add weight while you’re doing squats to optimize muscle growth! You can do this with a barbell or a dumbbell - Add enough weight so that you are failing at the last rep to be progressive overloading! - I would recommend
Liftwithlivia

Liftwithlivia

25.4K likes

A woman performs a Bulgarian split squat in a gym, holding a kettlebell. Her left foot is elevated on a box, and her left hand is on her glute, highlighting glute activation for this exercise.
A woman sits on a black box with one leg extended forward and toes up, demonstrating the first step of a Bulgarian split squat hack to find the correct stance.
A woman stands in a perfect glute-focused Bulgarian split squat position, with her back foot elevated on a box, illustrating the result of the stance hack.
BULGARIAN SPLIT SQUAT HACK EVERYONE NEEDS TO KNOW!
No more hopping around or struggling to find the perfect Bulgarian split squat stance… Try this hack instead. I’ve shown all my clients and do it for myself everytime and it’s consistent and it works to get the perfect distance away from the box to do glute bias Bulgarian split squats.
Hannah Hooker

Hannah Hooker

2091 likes

The Squat Secret No one Told You… Until Now 🤫
If someone tells you that you can shape your legs and glutes without weights…they’re lying. 🚨🍑 Here’s the science behind it: 💡 Muscle Growth (Hypertrophy) happens when muscles are exposed to progressive overload — increasing resistance, reps, or intensity over time. Bodyweight alone eventuall
Zara_Sanchi

Zara_Sanchi

89 likes

Massive legs aren’t built with one squat session… they’re built with consistency 🔥
Save this and stop skipping leg day 💪 #legday #gymtips #legworkout #motivation #workoutmotivation
Hassan Karouni

Hassan Karouni

177 likes

🍑 The Squat Variation That Made My Glutes Work Harder
Want a more lifted, rounded look? This squat variation increases glute engagement and keeps tension where you want it most. The key is controlled reps, full range of motion, and a strong squeeze at the top. ✨ Benefits: • Better glute activation • Increased lower-body strength • Improved squat
Fruitytufy

Fruitytufy

95 likes

A 30-Day Squat Challenge schedule is displayed over a tropical beach scene with clear blue water, a sandy shore, a boat, and flowering trees. The challenge outlines daily squat counts from 50 to 180, including several rest days.
30 Day Squat Challenge
If You Want A Bigger Butt and Toned Abs Do This 30 Day Squat Challenge. No BBL 💁🏾‍♀️ Location: At Home ⭐️ Rating: 10/10 ✨ Pros: Bigger Butt My Relationship With Working out 💗 Type of Relationship: Fresh And Healthy 💗 Red/Green Flags: Working out feels amazing 💗 What I Learned: Great and
Sweetie Bird

Sweetie Bird

1115 likes

Move of the day: squat to tippy toes (lower body)
#lowerbody #lowerbodyworkout #Fitness #workout #workouts
laurensolomonfitness

laurensolomonfitness

8 likes

Move of the day: squat with curtsy
#Fitness #workout #workouts #workoutmotivation
laurensolomonfitness

laurensolomonfitness

16 likes

Squat Challenge
Squats #squatchallenge #burnfatchallenge #tighten
Niki💋

Niki💋

545 likes

A 30-day squat challenge schedule is displayed, showing daily squat counts from Day 1 (50 squats) to Day 30 (250 squats), interspersed with rest days. A silhouette of a person performing a squat is visible in the background.
Day 1 of the 30 day squat challenge
who started today? #letscatchup #squatday #30dayschallenge #30daysquatchallenge #squatlife #squatchallenge #workout
Plus Size Queen

Plus Size Queen

0 likes

Do you squat?
Do you #squat Let's start a #squatchallenge 30 days of 100 squats! Day 1 DONE!
Nail_Euphoria by Vanessa

Nail_Euphoria by Vanessa

9 likes

August SQUAT challenge
🥰☀️🤝🏽🫶🏼 ladiesssss or anyone! Join in the squat challenge! Just one month to see a change in that behind 😉 I know I’m always looking for improvement! Let’s check in all month! @Sharkbite @Lemon8 Fitness #augustworkoutchallenge #squatchallenge #Fitness #joinme #strongertogether
astridxc

astridxc

418 likes

A woman in a gym mirror selfie, wearing a black top, pink shorts, and ankle weights, with text overlay "my top 2 squat variations for quad growth" and an arrow pointing to her legs.
A woman performing a Smith machine squat with a narrow stance, upright position, and emphasis on knee flexion, wearing knee pads and a black top in a gym setting.
A woman performing a heel-elevated goblet squat, holding a dumbbell, with her heels raised on a platform, wearing knee pads and a black top in a gym.
2 squat variations for leg growth 🫶🏻
my two current fav squat variations to hit the quads! remember, when you’re trying to bias the quads, we want to be in a more upright position and emphasize knee flexion. in squat & lunge variations, i like to imagine “moving like an elevator!” #lemon8partner #legprogress #quads #
kiri

kiri

794 likes

Simple Kettlebell Squat for Glutes + Core Strength
Kettlebell squats are one of the most effective lower body moves — especially if you want strength and shape. Here’s how to do it right: • Keep your chest tall • Brace your core before you descend • Sit back into your heels • Control the drop • Drive up with power This move builds: ✔ Stronge
Fruitytufy

Fruitytufy

9 likes

Day 1 of 14 days squat challenge
The plan is to do 14 days But let’s be honest... by tomorrow we’ll know if there’s even going to be a Day 2 Maybe the glutes will grow small Any squat pros in the house? Please correct the form - respectfully 😭🙏 #squatchallenge #glutes #glutesworkout #squats #glutesgoal #gymconten
Vivian’s Life & Wellness

Vivian’s Life & Wellness

32 likes

A 24-day abs challenge chart titled 'Black Women 'Do' Workout! ABS-SO-TIGHTLY RIGHT!' detailing crunches, leg raises, and planks. It features a woman's toned midsection and small illustrations of the exercises.
So I’m going try this & a squat challenge
I’m going to try this abs challenge & add a squat challenge starting this Sunday or Monday 😮‍💨…Wish me luck 🤗😂 #squatchallenge #workout🏋🏾 #absworkout #abchallenge #healthylifestyle #healthiswealth
Jenn_B 💋

Jenn_B 💋

16 likes

Move of the day: dumbbell front raise squat
#workout #workouts #dumbbellworkouts #dumbbell #squats
laurensolomonfitness

laurensolomonfitness

8 likes

squatober
Day 2 of Squatober! Front squats for the day, not my best lift but we can only get better from here. Comment your favorite type of squat below 👇🏼 #squatvariations #squatlife #squats #bodytransformation #Lemon8Diary
CINOCinoCINO

CINOCinoCINO

3 likes

Move of the day: squat with overhead press up
#fitness #workout #workouts #dumbbellworkout #dumbbellworkouts
laurensolomonfitness

laurensolomonfitness

11 likes

Fix Your Squat Form: Do’s & Don’ts of a Proper Sta
Your stance before you begin your squat, determines the quality and EFFECTIVENESS of your squat. Here are a few of the BIGGEST stance mistakes I see: ❌Knee knocking ❌Feet too close together ❌Excessive forward leaning ❌Toes pointed straight forward instead of outward Before starting your s
Lillid4fit

Lillid4fit

211 likes

🔥𝐓𝐇𝐈𝐒 𝐒𝐐𝐔𝐀𝐓 𝐖𝐈𝐋𝐋 𝐌𝐀𝐊𝐄 𝐘𝐎𝐔 𝐅𝐄𝐄𝐋 𝐓𝐇𝐄 𝐁𝐔𝐑𝐍!🔥
The Hack Squat has become one of my favorites for leg day recently and it REALLY makes sure you’re working your legs the right way. It takes a lot of pressure off of your core and lower back, so you really feel that burn! 🔥 Give this one a whirl and let me know how it goes! 😎 ⚡️Coach Jim
Jim

Jim

1 like

DB Squat 2.0
A better version of a DB Squat if you want to build your quads #legdayroutine #workoutroutine #gymworkout
Chaz Spackman

Chaz Spackman

94 likes

20 day squat challenge
Starting the challenge I saw @micky post! Today is day one. It felt good. See y’all tomorrow Tomorrow is day 11 & it’s the day I take my break! 😮‍💨🤌🏽 and can I say it’s a difference!! Yes!!! yes it is!! I’ll up a day one vs a day 10. Then the final result. I also combine 150 toe tap
FabAlexis

FabAlexis

80 likes

Why your squat PR is stuck
You need to brace yourself and look at the right spot to progress your squats. You also need consistency. Download GymSpotter on App Store and Play Store #squat #legday #pr #Fitness #summerbod
GymSpotterApp

GymSpotterApp

5 likes

A 30-day squat challenge schedule with a woman in a squatting pose. It lists daily squat counts from 50 to 250, including rest days, against a dark background. The challenge details are from 30dayfitnesschallenges.com.
30 Day Squat Challenge
who's with me starting next month? #trytoactive #totalburnout🔥💪 #Lemon8Diary #squats #squatsbooty #30dayschallenge
Plus Size Queen

Plus Size Queen

334 likes

30 day squat challenge for glute growth🍑
Get ready to grow your glutes with this 30-day beginner squat challenge—— 🔥THE CHALLENGE 🔥 Day 1: 20 Bodyweight Squats Day 2: 25 Bodyweight Squats Day 3: 30 Bodyweight Squats Day 4: 35 Bodyweight Squats Day 5: 40 Bodyweight Squats Day 6: 45 Bodyweight Squats Day 7: Rest Day
juliadorsey

juliadorsey

335 likes

A 30-day squat challenge schedule is displayed, detailing daily squat counts ranging from 50 to 250, interspersed with rest days. A person in a squatting pose is visible in the center, illustrating the exercise.
6 more days to start the 30 day squat Challenge
#Lemon8Diary #squatlife #squatting on the ground #squatting #squat #30dayschallenge
Plus Size Queen

Plus Size Queen

1 like

A woman in black athletic wear and headphones takes a mirror selfie in a gym. Text overlay reads "3 SQUAT VARIATIONS to target GLUTES not quads" with a peach emoji and a crossed-out circle.
A woman performs an elevated dumbbell sumo squat in a gym, holding a dumbbell between her legs while standing on elevated plates. Text overlay indicates "ELEVATED DB SUMO SQUAT 3 x 6-10".
A woman performs a smith machine sumo squat in a gym, with her back to the camera and hands on the bar. Text overlay indicates "SMITH MACHINE SUMO SQUAT 3 x 8-10".
3 GLUTE TARGETING SQUAT VARIATIONS
If you want to place a focus on your glutes when squatting, the key is to do a squat variation with a sumo stance! This means you place your feet about 1-2 inches wider than shoulder width apart, and turn your toes out slightly at a 45 degree angle. Drive from your heels and squeeze your gl
Jules

Jules

502 likes

Move of the day: squat with press ups
#workout #workouts #dumbbellonlyworkout #Fitness #fyp
laurensolomonfitness

laurensolomonfitness

4 likes

A black background image displaying a 20-day squat challenge schedule, listing daily squat counts from Day 2 (20 squats) to Day 18 (95 squats), with a rest day on Day 11. Each day has a circular checkbox next to it.
20 Day Squat Challenge 🍑
#squats #peach #squatchallenge #workout #workouts #workoutroutine
✨❥𝒟𝓇. ℰ

✨❥𝒟𝓇. ℰ

648 likes

Leg Day Essentials: The Hack Squat
The Ultimate Quad Killer: Hack Squats 🦾 I used to hate this machine, but once I mastered the form, my progress exploded. Here’s my go-to setup: Low Feet: Maximizes quad tension. High Feet: Hits the glutes and hammies. Pro Tip: Don't lockout at the top to keep the tension on the muscle!
Fruitytufy

Fruitytufy

6 likes

Found this 20 Day Squat Challenge 🔥
Who can actually do this ? 👀 Save this and come back and let me know if you did it! #summerbod #bodytransformation #fitness #legday #lemon8challenge @DrMegRyan
DrMegRyan

DrMegRyan

9 likes

Squat + Lunge Combo = Total Leg Burner 🔥
I started adding this squat + lunge combo and wow… instant burn 😅 It’s simple but hits everything: ✔️ Glutes ✔️ Quads ✔️ Core The key is slowing it down and staying controlled. Don’t rush it. Try 8–10 reps each side and thank me later 🔥 Save this for your next leg day! #legdayworkout #
Fruitytufy

Fruitytufy

12 likes

A woman in a gym takes a mirror selfie, showcasing her physique. Text overlay reads "3 WAYS TO DO BULGARIAN SPLIT SQUATS," introducing different variations of the exercise.
A woman demonstrates a regular Bulgarian split squat in a gym, with her back foot elevated on a bench. This variation can be quad or glute-focused depending on stance.
A woman performs a heel-elevated Bulgarian split squat in a gym. Her front foot is on a weight plate, allowing for more knee bend to bias the quads.
split squat variations ❤️‍🔥
the split squat is going to target all the major muscles of the legs (glutes, quads, hamstrings), but there are ways to bias certain parts of it based on how you do the movement. regular stance: you can target the glutes or quads based on on how you’re standing. for glute-biased, have more of a
Kaylah Young

Kaylah Young

34 likes

A 30-day squat challenge schedule displaying daily squat counts, starting from 20 and progressing to 100 squats. It includes designated rest days, some with optional lower squat counts. The plan is presented in two columns on a light background.
30 Day Squat Challenge For August
who's going to start it with me on August 1st?! #augustworkoutchallenge #30daysquatchallenge #30daysquat #poundsdown #plussize
Plus Size Queen

Plus Size Queen

1317 likes

Move of the day: suitcase squat with DB press up
#workout #workouts #dumbbell #dumbbellworkout #dumbbellworkouts
laurensolomonfitness

laurensolomonfitness

7 likes

Sunday Squat-day
I haven’t done any heavy barbell squats in a while and figured why not test the waters. PR: 245lbs Maybe by the end of the year, I can hit 300lbs. #bodytransformation #Lemon8Diary #squatworkout #legday #squatpr #Fitness #girlswholift #lemon8fitness #selfimprovement #wor
karenya garrett

karenya garrett

4 likes

Statue of liberty squat:
You thought it was just a squat… But your shoulder, core, and glutes are all having a team meeting. One dumbbell overhead. One deep squat. All-out control. Try this if you want to: • Build shoulder stability • Fire up your obliques • Deepen your squat mechanics Tag a friend who think
Be simply awesome

Be simply awesome

2 likes

Squat mobility beginner friendly vs advanced 👇🏼
You could be 8 weeks away from a stronger, leaner, more sculpted you. But only if you start right now — because this summer isn’t waiting. ✔️ Toned waist, sculpted glutes, strong posture ✔️ Burn fat and move pain-free ✔️ Just 40 mins a day, 5x/week Women who started RELOAD 2 months ago? T
Sophie Jane

Sophie Jane

1502 likes

Squat: 505(failure)
Had a failure today, but it was all good. Gotta fail at some point, because it’s a part of the game. #squat #failure #failureleadstosuccess #legday #motivation #gym #fail #powerlifting
Jamaal Strength

Jamaal Strength

43 likes

30 Day Squat Challenge Compilation
The 30 day squat challenge I did on TikTok put in one video. The song of course is tpain booty work. 4 squats 20 pulses 7 squats 3 times a day for 30 days. I’m so proud of myself for completing this and being more disciplined with my physical health. #squatchallenge #bodytransformation #mobili
ChantelMonee🦋

ChantelMonee🦋

44 likes

20 day squat challenge 🍑
Day 3 out of 20 squat challenge #CapCut #squatchallenge #workoutchallenge #bodytransformation #Lemon8Diary
MiMi K’yo

MiMi K’yo

4 likes

90 % of beginners do squat wrong
#squatworkout #beginnerworkout #legday #beginnerfitness #lowerbodyworkout
StayfitwithGuerdine

StayfitwithGuerdine

4 likes

See more