{"id":25534,"date":"2021-08-04T17:00:41","date_gmt":"2021-08-04T17:00:41","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=25534"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"90-days-squat-challenge","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/90-days-squat-challenge\/","title":{"rendered":"90 Days Squat Challenge: Tone Your Lower Body With This Workout Routine"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/90-days-squat-challenge\/#The_90-Day_Squat_Challenge\" >The 90-Day Squat Challenge<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/90-days-squat-challenge\/#The_Proper_Execution_Of_The_Basic_Squat\" >The Proper Execution Of The Basic Squat:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/90-days-squat-challenge\/#Different_Types_Of_Squats_You_Can_Add_To_Your_Routine\" >Different Types Of Squats You Can Add To Your Routine<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/90-days-squat-challenge\/#The_Regular_Squat\" >The Regular Squat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/90-days-squat-challenge\/#The_Reverse_Squat\" >The Reverse Squat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/90-days-squat-challenge\/#The_Pistol_Squat\" >The Pistol Squat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/90-days-squat-challenge\/#The_Sumo_Squat\" >The Sumo Squat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/90-days-squat-challenge\/#The_Jump_Squat\" >The Jump Squat<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/90-days-squat-challenge\/#Tips_For_New_Squatters\" >Tips For New Squatters<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/90-days-squat-challenge\/#5_Squat_Benefits_That_Make_This_90-Day_Challenge_Worth_It\" >5 Squat Benefits That Make This 90-Day Challenge Worth It<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/90-days-squat-challenge\/#Strengthens_Muscles\" >Strengthens Muscles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/90-days-squat-challenge\/#Burn_Fat\" >Burn Fat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/90-days-squat-challenge\/#Strengthening_Core_Increasing_Flexibility\" >Strengthening Core &amp; Increasing Flexibility<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/90-days-squat-challenge\/#Improve_Cardiovascular_Health\" >Improve Cardiovascular Health\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/90-days-squat-challenge\/#Reduce_Risk_Of_Injury\" >Reduce Risk Of Injury\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/90-days-squat-challenge\/#Are_There_Any_Risks\" >Are There Any Risks?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/90-days-squat-challenge\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/90-days-squat-challenge\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/90-days-squat-challenge\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Did you know that the humble squat is one of the few exercises that challenge almost all of the muscles in your body? Squatting might seem like the simplest of exercises, but it&#8217;s very beneficial because it&#8217;s a compound exercise that requires no equipment. <\/span><span style=\"font-weight: 400;\">Unfortunately though, it&#8217;s easy to have an improper <a href=\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/\">squat<\/a> form that ends up hurting your knees. Even worse &#8211; you might miss out on the benefits of doing different squat variations that push your muscles even further. <\/span><span style=\"font-weight: 400;\">That said, to avoid going about this exercise the wrong way, we&#8217;ve prepared a comprehensive guide to the 90 days squat challenge: find the benefits, risks, and expert tips for doing squats for three months.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=90_Days_Squat_Challenge\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Gif_Blue-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_90-Day_Squat_Challenge\"><\/span><b>The 90-Day Squat Challenge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Unlike most fitness challenges, this one is quite simple: <a href=\"https:\/\/betterme.world\/articles\/100-squats-a-day-for-30-days\/\">do squats<\/a> every day for 90 days.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How many squats a day? 100 squats a day is ideal if you want to get the most out of this challenge (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3761779\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). While it might be difficult to get to this number at first, it becomes easier with time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You don&#8217;t need any equipment at first (you can add weights once you get the hang of it), and you don&#8217;t need to count sets and reps. What you do need though is to use proper form and avoid injury.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=90_Days_Squat_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-33398 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4901-1024x576.png\" alt=\"90 days squat challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4901.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4901-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4901.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4901.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_Proper_Execution_Of_The_Basic_Squat\"><\/span><b>The Proper Execution Of The Basic Squat:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand straight up, feet shoulder-width apart, hands behind head (optional), slowly inhale then exhale, and squat down until thighs are parallel with the ground or lower. Try to keep a natural arch in your back throughout the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a few seconds once you have reached the bottom of your squat, then slowly raise yourself back up to the standing position (<\/span><a href=\"https:\/\/www.hss.edu\/playbook\/how-to-perform-a-squat-tips-for-proper-form-technique\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat as many times as necessary or desired.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/28-days-squat-challenge\/\">28 Days Squat Challenge For A Perky And Round Peach<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Different_Types_Of_Squats_You_Can_Add_To_Your_Routine\"><\/span><b>Different Types Of Squats You Can Add To Your Routine<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are countless variations of squats that you can incorporate into your workout routine. Even if you&#8217;re only using the basic squat while performing an exercise, changing how you hold yourself can change what muscle groups get worked and how much they get worked.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The 5 basic types of squats are regular, reverse, pistol, sumo, and jump squat. A lot of the variations will use these as a base, but with different hand positions or without weights in your hands.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_Regular_Squat\"><\/span><b>The Regular Squat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The <a href=\"https:\/\/betterme.world\/articles\/30-day-abs-squat-challenge\/\">regular squat<\/a> is exactly what it sounds like. From a standing position, you slowly lower yourself down to the ground until your thighs are parallel with the ground or below and then lift yourself back up (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6050697\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is probably the most common type of squat that people do because it&#8217;s easy to do at home or in any gym and doesn&#8217;t require any extra pieces of equipment to perform correctly.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_Reverse_Squat\"><\/span><b>The Reverse Squat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Similar to the regular squat except instead of moving forward you move backward. Your weight should be shifted to your heels and you will lean back slightly as you bend at the knees. Rather than touching your butt to the ground, you should keep a natural arch in your back throughout the movement (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4262933\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_Pistol_Squat\"><\/span><b>The Pistol Squat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the more difficult variations to do. You must be standing on one foot (the other leg is lifted up) and lower your body down as though you were doing a regular squat, but instead of placing your supporting foot back on the ground when you have stood all the way up you hold yourself in position by balancing mostly on one leg while keeping an arch in your back.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_Sumo_Squat\"><\/span><b>The Sumo Squat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Also known as a wide <a href=\"https:\/\/betterme.world\/articles\/50-squats-a-day\/\">squat<\/a>. This movement requires much more flexibility than some of the other squats because you will need to spread out your legs quite far to do it properly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your feet should be wider than shoulder-width apart and about two or three inches away from each other. While lowering yourself into this position try not to let either knee go past your toes while maintaining an arch in your back (<\/span><a href=\"https:\/\/www.masterclass.com\/articles\/sumo-squat-exercise-guide\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In some cases, you may want to use weights or hold onto a barbell or dumbbells to help support yourself.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_Jump_Squat\"><\/span><b>The Jump Squat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Probably my favorite type of squat because it can be performed just about anywhere at any time (unless there is something over your head!). To do this movement simply jump up with both feet as though you were jumping over a hurdle and then immediately lower yourself into the bottom position of a regular squat once you land on the ground (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18296956\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should try to drop down quickly and not bounce around when trying to do this correctly. Your feet should alternate between being pointed outward and inward during this movement (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18296956\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Betterme will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=90_Days_Squat_Challenge\">Try using the app and see<\/a> for yourself!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_For_New_Squatters\"><\/span><b>Tips For New Squatters<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you are just beginning to do squats it is best to begin with your bodyweight only (without any added equipment). Once you get used to doing this exercise correctly and safely, gradually start doing squats with weights.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure that when you are at the bottom of your squat and about to stand up, you don&#8217;t rush and try to quickly pull yourself up. Instead, use small movements so that you can properly lift yourself into a standing position without straining any muscles or joints.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When squatting down, try to keep your weight as close to the center of your feet as possible. If you lean too far over your toes, it will cause more pressure on your knees and if you balance too far in front of the toes, then it will be difficult for you to squat down all the way. Keep a little arch in your back when doing this exercise for better posture and more support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Always have a spotter when lifting heavy weights or using any kind of equipment so that they can help out if necessary.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A good warm-up before beginning this training regimen is highly advised because once neglected, it may lead to pain or injury later on (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5833972\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=90_Days_Squat_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-33404 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4887-1024x576.png\" alt=\"90 days squat challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4887.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4887-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4887.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4887.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"5_Squat_Benefits_That_Make_This_90-Day_Challenge_Worth_It\"><\/span><b>5 Squat Benefits That Make This 90-Day Challenge Worth It<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are many reasons why you should incorporate this exercise into your <a href=\"https:\/\/betterme.world\/articles\/deadlift-vs-squat\/\">workout routine<\/a>. The most important benefits of the squat are:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Strengthens_Muscles\"><\/span><b>Strengthens Muscles<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">What muscles do squats work? Single squats are great for targeting a specific area of bodybuilding, such as the gluteus or quadriceps (muscles in your butt and thighs) respectively.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you do <a href=\"https:\/\/betterme.world\/articles\/how-many-squats-a-day\/\">squats<\/a>, not only does it exercise the main muscle groups that are worked in squats, but it also flexes over a dozen other supporting muscles (such as your calves and hamstrings). Squats have been proven to benefit even the tiniest of muscle fibers (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3761779\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s a compound exercise which means it targets multiple muscles in your body, including the quads (front of the thighs), glutes (buttocks), hamstrings, calves, and core. It&#8217;s one exercise that will work out almost all muscle groups (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3761779\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Burn_Fat\"><\/span><b>Burn Fat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In addition to toning these muscles, squats are also beneficial for fat loss as they help burn calories in a relatively short amount of time. How many calories do squats burn? According to the Harvard Medical School, a 155-pound person can burn approximately 223 calories doing 30-minutes of vigorous strength or weight training exercises, like squats. Note that this is true even if you don&#8217;t add any additional exercises to your workout routine (<\/span><a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-of-leisure-and-routine-activities\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/bodyweight-squats\/\">Bodyweight Squats: A Simple Yet Effective Full Body Exercise<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=90_Days_Squat_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-33430 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4921-1024x576.png\" alt=\"90 days squat challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4921.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4921-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4921.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4921-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4921.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Strengthening_Core_Increasing_Flexibility\"><\/span><b>Strengthening Core &amp; Increasing Flexibility<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Squats are one of the best <a href=\"https:\/\/betterme.world\/articles\/squats-vs-lunges\/\">exercises<\/a> for strengthening your core. They also help you develop a good posture because they target your legs, butt, and back muscles; in addition to this, it is a great way to improve leg strength and balance as well as a peripheral vision which will make you more aware of your surroundings (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6006542\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Increased flexibility or range of motion means that over time you can stretch out those stubborn body parts that just won&#8217;t loosen up on their own. This will also prevent or reduce the risk of injury (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6006542\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Squats stretch out the knees and make them stronger for running. This is particularly beneficial for people who run frequently since it decreases knee pain associated with overuse of the joints due to intense activity (<\/span><a href=\"https:\/\/orthoinfo.aaos.org\/en\/staying-healthy\/knee-exercises\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=90_Days_Squat_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-33058 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-3-1024x576.png\" alt=\"90 days squat challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-3.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-3-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-3.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-3.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improve_Cardiovascular_Health\"><\/span><b>Improve Cardiovascular Health\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Since squats have such wide-ranging effects on your body, they improve cardiovascular health by strengthening the heart itself. Your heart is used to pumping blood through large amounts of muscle during workouts; when you do these exercises consistently, you will find yourself having more stamina for longer periods of time because your heart has grown stronger (<\/span><a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/3-kinds-of-exercise-that-boost-heart-health\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reduce_Risk_Of_Injury\"><\/span><b>Reduce Risk Of Injury\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Even though many people think doing squats increases their chance of injury, but that only applies when the exercise is not done properly. Not only does <a href=\"https:\/\/betterme.world\/articles\/jump-squats-benefits\/\">regular exercise<\/a> strengthen joints and prevent injury from occurring in the first place, but doing squats also increases your balance and coordination, so you are less likely to slip or fall while squatting (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s11556-014-0144-1\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you off your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=90_Days_Squat_Challenge\">change your life for the better<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=90_Days_Squat_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-32260 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4503-1024x576.png\" alt=\"90 days squat challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4503.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4503-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4503.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4503.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_There_Any_Risks\"><\/span><b>Are There Any Risks?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Since there are both benefits and risks to be weighed out with any exercise regime, it is important that you know all of the basics before you begin a squat-focused workout program.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squats may increase the risk of injury due to an increased chance of falling and spraining an ankle or sustaining a shoulder or knee injury if done improperly. Make sure you have good posture throughout the movement (as when standing) to prevent injuries (<\/span><a href=\"https:\/\/www.arthritis.org\/health-wellness\/healthy-living\/managing-pain\/joint-protection\/how-to-squat-correctly\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do not do squats if you already have bad knees or torn ligaments. This will only cause further damage.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It&#8217;s important to use a spotter when doing squats if you are using extremely heavy weights and\/or if your balance is off or unstable. This will ensure safety in case you fall while doing the exercise with added weight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do not begin without properly stretching first; you&#8217;ll increase your risk of injury this way as well (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5833972\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are many types of squats and it is important to not just use the same type over and over again in your training. This will help prevent muscle injury or burn-out from repetitive motions. When doing a squat exercise make sure that you maintain proper form, warm up beforehand, have a spotter when doing heavy lifts, and always try to see how much weight you can lift before having to stop for a rest.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=90_Days_Squat_Challenge\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/3-kinds-of-exercise-that-boost-heart-health\"><span style=\"font-weight: 400;\">3 Kinds of Exercise That Boost Heart Health<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., hopkinsmedicine.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-of-leisure-and-routine-activities\"><span style=\"font-weight: 400;\">Calories burned in 30 minutes for people of three different weights<\/span><\/a><span style=\"font-weight: 400;\"> (2021, harvard.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6006542\/\"><span style=\"font-weight: 400;\">Comparison of Core Muscle Activation between a Prone Bridge and 6-RM Back Squats<\/span><\/a><span style=\"font-weight: 400;\"> (2018, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18296956\/\"><span style=\"font-weight: 400;\">Comparison of weighted jump squat training with and without eccentric braking<\/span><\/a><span style=\"font-weight: 400;\"> (2008, pubmed.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3761779\/\"><span style=\"font-weight: 400;\">Effects of Body Mass-Based Squat Training in Adolescent Boys<\/span><\/a><span style=\"font-weight: 400;\"> (2013, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.hss.edu\/playbook\/how-to-perform-a-squat-tips-for-proper-form-technique\/\"><span style=\"font-weight: 400;\">How to Perform a Squat: Tips for Proper Form &amp; Technique<\/span><\/a><span style=\"font-weight: 400;\"> (2015, hss.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6050697\/\"><span style=\"font-weight: 400;\">How to squat? Effects of various stance widths, foot placement angles and level of experience on knee, hip and trunk motion and loading<\/span><\/a><span style=\"font-weight: 400;\"> (2018, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.arthritis.org\/health-wellness\/healthy-living\/managing-pain\/joint-protection\/how-to-squat-correctly\"><span style=\"font-weight: 400;\">How to Squat Correctly<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., arthritis.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/orthoinfo.aaos.org\/en\/staying-healthy\/knee-exercises\/\"><span style=\"font-weight: 400;\">If my knee hurts, why exercise?<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., aaos.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.masterclass.com\/articles\/sumo-squat-exercise-guide#quiz-0\"><span style=\"font-weight: 400;\">Sumo Squat Guide: How to Do Sumo Squats<\/span><\/a><span style=\"font-weight: 400;\"> (2021, masterclass.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s11556-014-0144-1\"><span style=\"font-weight: 400;\">Systematic review of functional training on muscle strength, physical functioning, and activities of daily living in older adults<\/span><\/a><span style=\"font-weight: 400;\"> (2014, springer.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4262933\/\"><span style=\"font-weight: 400;\">The back squat: A Proposed assessment of functional deficits and technical factors that limit performance<\/span><\/a><span style=\"font-weight: 400;\"> (2015, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5833972\/\">The effect of warm-ups with stretching on the isokinetic moments of collegiate item<\/a> (2018, nih.gov)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Did you know that the humble squat is one of the few exercises that challenge almost all of the muscles in your body? Squatting might seem like the simplest of exercises, but it&#8217;s very beneficial because it&#8217;s a compound exercise that requires no equipment. Unfortunately though, it&#8217;s easy to have an improper squat form that [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":25539,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[122],"class_list":["post-25534","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>90 Days Squat Challenge: Tone Your Lower Body With This Workout Routine - BetterMe<\/title>\n<meta name=\"description\" content=\"Ready for the 90 days squat challenge? Use this guide to know the dos and don&#039;ts for a proper muscle toning experience. Read on!\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"90 Days Squat Challenge: Tone Your Lower Body With This Workout Routine\" \/>\n<meta property=\"og:description\" content=\"Ready for the 90 days squat challenge? Use this guide to know the dos and don&#039;ts for a proper muscle toning experience. Read on!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/90-days-squat-challenge\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_2002383542.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/90-days-squat-challenge\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/90-days-squat-challenge\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4\"},\"headline\":\"90 Days Squat Challenge: Tone Your Lower Body With This Workout Routine\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/90-days-squat-challenge\/\"},\"wordCount\":2080,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/90-days-squat-challenge\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_2002383542.jpg\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Did you know that the humble squat is one of the few exercises that challenge almost all of the muscles in your body? Squatting might seem like the simplest of exercises, but it's very beneficial because it's a compound exercise that requires no equipment. <\/span><span style=\\\"font-weight: 400;\\\">Unfortunately though, it's easy to have an improper <a href=\\\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/\\\">squat<\/a> form that ends up hurting your knees. Even worse - you might miss out on the benefits of doing different squat variations that push your muscles even further. <\/span><span style=\\\"font-weight: 400;\\\">That said, to avoid going about this exercise the wrong way, we've prepared a comprehensive guide to the 90 days squat challenge: find the benefits, risks, and expert tips for doing squats for three months.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=90_Days_Squat_Challenge\\\"><img class=\\\"aligncenter\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Gif_Blue-1.gif\\\" alt=\\\"BetterMe\\\" width=\\\"1080\\\" height=\\\"1080\\\" \/><\/a><\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>The 90-Day Squat Challenge<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Unlike most fitness challenges, this one is quite simple: <a href=\\\"https:\/\/betterme.world\/articles\/100-squats-a-day-for-30-days\/\\\">do squats<\/a> every day for 90 days.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">How many squats a day? 100 squats a day is ideal if you want to get the most out of this challenge (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3761779\/\\\"><span style=\\\"font-weight: 400;\\\">5<\/span><\/a><span style=\\\"font-weight: 400;\\\">). While it might be difficult to get to this number at first, it becomes easier with time.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">You don't need any equipment at first (you can add weights once you get the  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/90-days-squat-challenge\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/90-days-squat-challenge\/\",\"name\":\"90 Days Squat Challenge: Tone Your Lower Body With This Workout Routine - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/90-days-squat-challenge\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/90-days-squat-challenge\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_2002383542.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Ready for the 90 days squat challenge? Use this guide to know the dos and don'ts for a proper muscle toning experience. 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Read on!","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"90 Days Squat Challenge: Tone Your Lower Body With This Workout Routine","og_description":"Ready for the 90 days squat challenge? Use this guide to know the dos and don'ts for a proper muscle toning experience. 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Squatting might seem like the simplest of exercises, but it's very beneficial because it's a compound exercise that requires no equipment. <\/span><span style=\"font-weight: 400;\">Unfortunately though, it's easy to have an improper <a href=\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/\">squat<\/a> form that ends up hurting your knees. Even worse - you might miss out on the benefits of doing different squat variations that push your muscles even further. <\/span><span style=\"font-weight: 400;\">That said, to avoid going about this exercise the wrong way, we've prepared a comprehensive guide to the 90 days squat challenge: find the benefits, risks, and expert tips for doing squats for three months.<\/span>\r\n\r\n<span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=90_Days_Squat_Challenge\"><img class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Gif_Blue-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a><\/span>\r\n<h2 style=\"text-align: center;\"><b>The 90-Day Squat Challenge<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Unlike most fitness challenges, this one is quite simple: <a href=\"https:\/\/betterme.world\/articles\/100-squats-a-day-for-30-days\/\">do squats<\/a> every day for 90 days.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">How many squats a day? 100 squats a day is ideal if you want to get the most out of this challenge (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3761779\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). While it might be difficult to get to this number at first, it becomes easier with time.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">You don't need any equipment at first (you can add weights once you get the  ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/90-days-squat-challenge\/","url":"https:\/\/dev.betterme.world\/articles\/90-days-squat-challenge\/","name":"90 Days Squat Challenge: Tone Your Lower Body With This Workout Routine - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/90-days-squat-challenge\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/90-days-squat-challenge\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_2002383542.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Ready for the 90 days squat challenge? 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