15 New Squats to Help You Crush The 30-Day Squat Challenge

Daisha Graf doing squat jacks on the beach
Use the squat challenge as an opportunity to try something new! (Image: Chloe Millar/LIVESTRONG.COM)

It’s week 3 of the LIVESTRONG.COM 30-Day Squat Challenge! You’re halfway done and well on your way to stronger, more toned glutes.

But if you’re getting a little bored with regular squats (you’ve done about 1,000 squats already!), here are some options to shake things up. They’re divided into beginner, intermediate and advanced, but feel free to mix and match according to your fitness and ability level (as well as which ones you like the best).

Beginner Squat Variations

If you’re still learning proper form or are recovering from an injury (with your doctor’s OK, of course), start with one of these four variations.

Intermediate Squat Variations

So you’ve mastered the standard squat and want something more challenging? Well, here are six variations for you.

Daisha Graf doing squat pulses on the beach
It doesn’t take much with squat pulses. (Image: Chloe Millar/LIVESTRONG.COM)

Advanced Squat Variations

For all you squatting superstars out there, here are five advanced squat variations to take your squat challenge to the next level. You don’t have to do all your daily reps as one variation, though. If one gets too tough, switch to another one. It’s a marathon, not a sprint.

What Do YOU Think?

Have you joined the LIVESTRONG.COM squat challenge yet? What do you think so far? Have you perfected your form? Have you tried any squat variations yet? Which ones are your favorites? Which ones would you add to the list? Share your thoughts, stories and questions in the comments below!


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