Think of the squat as the LBD of exercise. It’s a staple that you need in your life, it makes your bod look amazing and it gives you killer confidence. Okay, sure, a nice dress doesn’t come with the pain that a squat (or a whole lot of them) can inflict, but the humble squat is one of the superior moves of the exercise world. It targets your glutes, thighs and core, burns more kilojoules than most moves, and its list of health benefits is pretty extensive too. According to WF’s resident PT and wellness coach Blake Worrall-Thompson, squats can also reduce your chances of injury, complement your cardio training (like running and cycling) and help improve your mobility and flexibility.

“Working your bigger muscles with squats more often than your smaller muscles will give you more bang for your buck and help you drop body fat faster,” adds Blake. “Building lean muscle also increases your metabolism.”

Before you transform into a squatting machine, Blake suggests you nail your form for best results:

  1. Start with your feet shoulder-width apart (this can vary depending on the individual – you may find you can go deeper if you take your feet further apart). Turn your toes out slightly, to around 30 degrees.
  2. Keep your back straight and knees in line with your toes as you begin to squat.
  3. Make sure you reach your full range (thighs parallel to the ground). Engage your glutes to push back up.

Think there’s only one kind of squat? Pfft! There’s weighted, deep, sumo, and more – for for this challenge, we’ll stick to nailing the standard body weight version. And, we’re going to keep things super simple by just focusing on rep increase. The end goal? That’d be 150 squats, baby.

“There’s no better way to condition your body for a certain exercise than to do exactly what you are conditioning yourself for,” says Blake. Follow this plan alongside your regular workouts to feel stronger and firmer in 30 days. Ready to drop it low? We’ll do it with you.

Week 1

Day 1: 15 reps

Day 3: 30 reps

Day 5: 45 reps

Week 2

Day 1: 60 reps

Day 3: 75 reps

Day 5: 90 reps

Week 3

Day 1: 100 reps

Day 3: 110 reps

Day 5: 120 reps

Week 4

Day 1: 130 reps

Day 3: 140 reps

Day 5: 150 reps