image The 4-Week Squat Plan

If you only have time for 1 exercise, a lot of fitness experts will tell you to pick the squat. It’s a real multitasker of a move that strengthens the butt, hips, thighs and core muscles in a way that translates into real-life results.

To do a basic squat, stand with your feet hip-width apart and your arms at your sides or hands on hips. Bend your knees and lower down until your thighs are parallel to the floor, then stand back up.

Once you master the basic squat, you can make them even more effective by moving on to more challenging variations. Modifying the squat works muscle fibers in different ways from different angles. That’s why making even slight changes to the movement can fast-track your progress, getting you that tighter, more toned tush faster than you ever thought possible.

So are you ready for a challenge? Then push yourself with this 28-day program. The reward will be that high, round booty you’ve always dreamed about.

Before you attempt this challenge, you should be able to do at least 2 sets of basic squats, 8–15 reps per set, without too much effort.

Keep these things in mind before starting the challenge:

  1. You’ll do a different squat variation each week.
  2. Technique is more important than reps or even progression. Check out the videos and detailed instructions below.
  3. If you find you’re struggling with a particular exercise, that’s OK. You don’t need to progress until you feel you have it under control. Go back to the beginning of that week, and start from the top.
  4. It’s fine to spread out your reps throughout the day. However, if you can’t get to the target number of sets and reps, go back to the beginning of that week and start again.

Once you complete the entire 28 days, do it again! Up the stakes by holding at the point in the exercise where the muscles have to work the hardest (usually at the bottom of the movement) for a second or two.

squat plan calendar

Barre Squats
https://players.brightcove.net/3392051363001/default_default/index.html?videoId=4499466028001

  1. To start, step about an arm’s length away from a sturdy, high-backed chair. Hold lightly onto the chair back for support, and stand tall with your feet facing forward. Raise your heels up, and bend your knees so that they track directly over your feet.
  2. Bend your knees, and lower down until you feel tension in your thigh and buttock muscles. Stand back up to the start by gently contracting your buttocks and straightening your knees.
  3. As you do this exercise, stay tall by pulling your ab muscles in toward your spine, lifting your chest and rolling your shoulders back. If you feel any knee pain, stay high and limit the range of motion.

Turned-Out Barre Squats

https://players.brightcove.net/3392051363001/default_default/index.html?videoId=4499466030001

  1. To start, step about an arm’s length away from a sturdy, high-backed chair. Hold lightly onto the chair back for support and stand tall with feet in a small V, heels together and toes apart. Raise your heels up, touching them together, and position your knees so that they track outward directly over your feet.
  2. Bend your knees a few inches until you feel your buttocks and inner thighs engaging. Return to the start by straightening your knees, gently contracting the buttocks and pulling the inner thighs toward each other.
  3. As you do this exercise, stay tall by pulling your ab muscles in toward your spine, lifting your chest and rolling your shoulders back. If you feel any knee pain, stay high and limit the range of motion.

Sumo Jacks

https://players.brightcove.net/3392051363001/default_default/index.html?videoId=4499456233001

  1. Hold a moderately heavy dumbbell (3–10 pounds) in the goblet position and stand tall with your feet together, toes forward.
  2. Jump up and out. Land softly, bending your knees and lowering until your thighs are parallel to the floor. Pressing through your heels, jump back up to the start.
  3. If this is too challenging at first, you can step your feet wide 1 at a time before moving into the squat. Stay tall with chest lifted and abs engaged throughout.

Tuck Squats
https://players.brightcove.net/3392051363001/default_default/index.html?videoId=4499456234001

  1. Stand tall with your feet hip-width apart. Coil yourself to prepare for a jump by bending your knees and holding your hands up at chest height.
  2. Powering through your heels, jump up in the air as high as you can. Swing your arms up and overhead to help increase the height you can jump. Land softly, bending your knees to absorb the shock and prepare for the next rep.
  3. If you need to modify, lift up 1 knee at a time in a sort of high skipping motion.

OK, it all makes sense, yes? Good! Then bust a move. And share this with your friends so they can join in, too. If you have any questions or comments, post them to the Acacia Facebookpage.

—By AcaciaTV fitness expert Liz Neporent

Get more awesome workouts and exercise tips from AcaciaTV with a complimentary 3-month trial. Simply enter the promo code 3monthstofit and enjoy!
Tags:  28-day challenge fitness challenge squat challenge squat variations squatsstronger butt

AcaciaTV
AcaciaTV

AcaciaTV is a leading subscription-based streaming fitness service easily accessible on a variety of platforms/devices. Members have complete access to more than 400 workouts in a diverse range of disciplines that they can stream anywhere at any time. AcaciaTV now features new themed 20-minute workouts each month from trainers Kristin McGee, Amanda Young, Deazie Gibson, Gerren Liles and Liz LeFrois. Consumers can visit AcaciaTV at US.Acacia.TV and easily try out the service with its 10-day free trial. The channel is for all fitness levels. Subscription to the service includes access to AcaciaTV’s Facebook fitness community, which offers additional support and a group forum for all members. MyFitnessPal members can receive 25% off any membership for a year with the code acacia4mfp.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s