Do This Squat Challenge to Get Your Booty Firm and Round

A firm and round backside is just 30 days away!

Woman doing squats as part of a Do This Squat Challenge to Get Your Booty Firm and Round

Squats might be the original booty exercise, and for one simple and significant reason — they work! Therefore, it’s time to get back to basics. While traditional squats have always been a booty builder, new squats have been developed over the years to guarantee a well-rounded and firmer behind. Above all, you’ll need to hit those glutes from different angles in order to get a nice balance from the back and sides. In other words, you need to do this squat challenge to get your booty firm and round.

There are only three exercises in this challenge, and our schedule gives you a good mix of a difficult routine with key rests for both your major and minor muscles. Consequently, that’ll play a key role in shaping. While you go through the challenge, you’ll find yourself able to get through more of the challenge and may be able to increase your intensity by moving on to the next challenging workout. In other words, you’ll be getting stronger and closer to your goals. Get comfy, get planted, and get ready.

Do This Squat Challenge to Get Your Booty Firm and Round

What You’ll Need: interval timer (available on most phones)

What To Do

Beginner Workout: Perform each squat exercise for 25 seconds, resting 20 seconds in-between moves, until you reach 100.

Intermediate Workout: Perform each exercise for 30 seconds, resting 15 seconds in-between moves, until you reach 150.

Advanced Workout: Perform each exercise for 45 seconds, resting for 20 seconds in-between moves, and continue until you reach 150.


1. Squat
2. Jump Squat
3. Side Squat


Jump Squat

Side Squats

Day 1: Squat
Day 2: Side Squat
Day 3: Rest
Day 4: Jump Squat
Day 5: Rest
Day 6: Squat + Side Squat
Day 7: Side Squat + Jump Squat
Day 8: Rest
Day 9: Jump Squat + Side Squat
Day 10: Rest
Day 11: Side Squat
Day 12: Squat +Side Squat
Day 13: Rest
Day 14: Jump Squat
Day 15: Rest

You’re halfway through the Do This Squat Challenge to Get Your Booty Firm and Round. If you’re a beginner or intermediate, it’s time to bump yourself up one level for the last 15 days to really push yourself.

Day 16: Rest
Day 17: Side Squat  + Squat
Day 18: Side Squat
Day 19: Squat + Side Squat
Day 20: Jump Squat
Day 21: Side Squat
Day 22: Squat + Jump Squat
Day 23: Side Squat
Day 24: Rest
Day 25: Jump Squat + Squat
Day 26: Squat + Side Squat + Jump Squat
Day 27: Rest
Day 28: Jump Squat + Side Squat
Day 29: Side Squat
Day 30: Squat (Perform non-stop until exhausted. Rest 30 seconds and continue until you hit your goal. Repeat)

In conclusion, now that you’ve completed our Do This Squat Challenge to Get Your Booty Firm and Round, try one of these butt workouts to keep your booty growing! Skinny Ms. has more workouts and challenges like this one, to help you reach your fitness goals!

Like Skinny Ms. on Facebook and Pinterest to see them all. Sign up for our eNewsletter to get the latest posts sent right to your inbox.

This post may include affiliate links.

Create a FREE account for quick & easy access

Trainer Clifford

Clifford is a NASM Certified Personal Trainer and a lover of all things health, fitness, personal development, and community. When he's not cycling, hiking, or exploring new food recipes, he works to help others achieve personal growth.

More by Clifford

Leave a Reply

Your email address will not be published. Required fields are marked *