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Our 30-Day 100 Squat Challenge Is Here (It’s FREE & Requires No Equipment)

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More Health and Fitness

Collin doing a squat

It’s that time of year again 🏋️‍♀️

The weather is getting warmer, and more people talk about their quest for a “summer bod”. There’s no better time to focus on healthier lifestyle choices! That’s why we’re launching a little Hip2Save fitness challenge to get everyone more active without buying equipment or joining a gym.

It’s easy, convenient, fits easily into your daily schedule, and (the best part!) it’s FREE!

Introducing our 30-Day 100 Squat Challenge!*

squat challenge – collin demonstrating how to do a perfect squat

Here’s how you do a squat:

First, learn how to do a proper body weight squat (from Greatist):

1. Stand with feet a little wider than shoulder-width apart, hips over knees, and knees over ankles.

2. Avoid stress on the lower back by rolling the shoulders back and down away from the ears and maintain a neutral spine throughout the movement.

3. Either extend arms out straight, so they are parallel with the ground with the palms facing down, or keep elbows close to the body, with palms facing each other and thumbs pointing up.

4. Start by inhaling and unlocking the hips, slightly bringing them back and keep sending the hips backward as the knees begin to bend.

5. While the butt will start to stick out, make sure the chest and shoulders stay upright, and the back stays straight. Keep the head facing forward with your gaze straight ahead for a neutral spine.

6. Optimal squat depth would be your hips sinking below the knees (only if you have the flexibility to do so comfortably).

7. Engage core and with the bodyweight in the heels, explode back up to standing, driving through heels.

Yay! You did a perfect squat!

Now that you’ve got the move down, let’s add some reps!

1. Practice the movement a couple of times so that you can successfully complete multiple repetitions of a perfect form squat.

2. Make sure you add in some stretches after you complete your set. Livestrong has some great moves to help limber up your hips, legs, and glutes for increased flexibility and comfortable movement.

2. Now download and print our 30-Day Squat Challenge graphic or save it to your phone for reference.

Your Day One starts now!

This challenge will start you off simply, but don’t worry, the intensity increases as we move through the 30 days. Focus on perfecting your form for the optimum effects of the move and you’ll be a squatting champ in no time!

30 day squat challenge

“Wait, what does this have to do with Hip2Save?”

We’re known for bringing you the latest deals and steals, but if you’re anything like us, you’re probably sitting on your butt as you view them (and if not, we’re impressed!). We wanted to motivate ourselves and our readers to get up and get moving with a simple but exhilarating challenge.

Plus, this challenge is FREE and doesn’t require you to get in your car to drive to the gym and pay a membership fee (or force you to buy expensive equipment to work out at home). You can do your squats anywhere and at any time! How easy (and frugal!) is that!?

*Disclaimer: Dang it, Jim; we’re not doctors! So before you partake in this (or any other physical challenge) be sure to get the go-ahead from a trusted medical professional. This challenge is for entertainment purposes only and is not to be construed as giving professional medical, fitness, diet, or wellness advice.  

Squat to it!

Collin doing squats

Join The Discussion

Comments 148

  1. missy

    I’m in…….I’ve been trying to add 3 days of in home exercise to my daily routine. I’m excited, thanks, Plus I can do this and still watch tv 🙂

  2. Barb

    Love it! I’m in too, I love this challenge, what a great idea! H2S always posts the best deals, and now this is the best challenge! How cool, get a lot of great deals and a great butt all at the same time – whats not to love! Thanks H2S, can’t wait to see the results!!

    • Collin (Mrs. Hip)

      Aww, You are SO very welcome, Barb! Thanks a bunch for the sweet comment! 💕 SO happy you are enjoying the site! We sure appreciate YOU!

  3. Candy M

    I’m in!!! Thank You this is great idea.

    • Amber (Hip Sidekick)

      You’re welcome!

  4. Debbie in PA

    LOL…this old lady can get no where near knee height with her butt! I tried but it’s not happening!

    • StephB

      Use a chair to help, by not putting your weight fully on it if that makes sense … on far enough to feel secure but not to far that you will just fall! Not actually sitting just feel the chair and come back up right away. Try it, you can do this! As you build your strength you can take it away or keep it for safety!

    • Bargain Shopper

      Hi Debbie,
      I understand your point completely, bodies come in all shapes, sizes and fitness levels. My butt won’t reach my knees either however even without being able to do an optimal squat – I’ll benefit physically from the challenge. I’m going to give it a go even if it means I have to use a wall to get all my reps done.

    • Alana (Hip Sidekick)

      Debbie, you can do it! It may not be as deep and low as the normal squat but modify to your comfort. Something is better than nothing. I like StephB’s idea of using a chair to feel secure.

  5. Lib Blossom

    I am in!!!

  6. Jill

    I’m in! Just the motivation I needed

  7. Diane

    Thank you for doing this! It is so much better than a post for cheap junk food! I would love it if you would do one of these every month. Thanks!

    • Amber (Hip Sidekick)

      You’re very welcome, Diane! There will be a new Challenge next month! Stay tuned!

      • mary

        Cookie eating challenge?

        • Amber (Hip Sidekick)

          LOL! I may do well at that one! 😉🍪

  8. Imsofrugal

    I’m definitely in!! I used to do 100 STRAIGHT every morning before getting in the shower, for about 3-4 months. I switched up my routine and never went back to squats. I had gotten up to 150! I honestly don’t know why I didn’t start them back. Time to get the legs looking right & tight!

  9. StephB

    I’m in just completed 8weeks of T25 and now moving onto Gamma.. adding this in for fun! Thanks for the extra challenge!! Positive healthy goals are so good!

    • Alana (Hip Sidekick)

      LOVE T25. I am doing Transform 20 now.

  10. Patty d

    I’m in!!

  11. Laurie

    Day 1✅

  12. OCbutterfly99

    I am totally doing this. I am having trouble printing on paper, it does not quite fit but I made smaller and printed it. I will try to save on my phone. Looks fun ya all. I am totally in and also including my son who is 6 and totally wants to try. 🙂

  13. S

    I’m in!

  14. beth

    So I started doing this at work…I drink a lot of water so I use the bathroom at least 4 times a day. Everytime I use the bathroom I do squats after I wash my hands. I started out 10 at a time and have worked my way up to 25 each time. We have a single person restroom so no one will walk in and see me. Lol! But it works and I always remember to do them. If I go more frequently then I have the benefit of more squats!

    • Aleks

      Love that!!!! I work from home most days so I can totally do this!

  15. shop4mybabies

    i got exhausted reading this, if i did one squat, the ambulance would need to come lift my saggy body off the floor and my knees would never function again. I’m not in, but you go girls!

    • M


  16. charlyt38

    I am in!!!

  17. Archer

    Awesome idea, I am in!!! Hope there can be one every month.

    • Amber (Hip Sidekick)

      Yes! There will be a new challenge next month!

  18. Mayra

    Count me in! Thank you for doing this.

    • Amber (Hip Sidekick)

      Woohoo! You’re so welcome! Thanks for joining us!

  19. Deb E

    You totally can do this! I did this last year and when I hit 200 a day, I kept it going for 3 months! I had left knee pain for years and babied it but once I got my quad muscle stronger with squats, the pain went away. So those with knee pain, there is hope. Best advice is to start early in the day and do 10 or 25 at a time. Some days are easier than others, but you always have a few moments to knock out some.

  20. MCouzens

    I do squats on a regular basis as part of a larger workout routine but usually no more than 25 at a time. So I will take this challenge to up the ante. Thanks Hip2Save!

    • Amber (Hip Sidekick)

      Great! You’re very welcome!

  21. Megan

    Will there be some upper body based challenges in the future?! I can’t do squats due to FAI and torn labrum. (currently trying to avoid surgery..) My upper body could use some help! No longer constantly carrying a baby, most upper body work out I get is bringing allll the groceries in with one trip lol..

    • Amber (Hip Sidekick)

      Great idea, Megan! I’ll be sure to share your suggestion with the team!

  22. Kara

    I did a challenge very similar to this back in March. Even working full time, I averaged 80 squats a day. I did them at work and in the shower. I also broke the 100 squats a day into 10’s, so it made it easier to keep track of and if I had to answer the phone or called away by my supervisor, I could mark off 10.

  23. ArmyBrat09165

    Perfect. I am riding my bike for 30 minutes in the morning and an hour at night and not losing any pounds. I do think I have lost inches though or at least I am less jiggly. LOL If I add this maybe I can lose some pounds. I was thinking about doing the stairs at lunch. I can’t walk cause of back issues (don’t have foot surgery if you have a bad back cause it makes it worse) and just walking a block is painful. I have to use a cart in the grocery store just to buy a loaf of bread and a gallon of milk. LOL Thanks Collin.

  24. ArmyBrat09165

    I am going to add the chair in. Oh I don’t eat junk food or sweets and I only eat 1-2 times a day. My boss is a runner and brings our lunch most of the time. Lean pocket for lunch or a small burito (I think that is what it is called) and he brings in hard boiled eggs too. I usually just have a spoon full or two of what I make for my brothers at supper then head to my bike so not sure why I am not losing weight. I can’t snack as I wasn’t raised that way. I tried that once when I had a coach and just by eating grapes off the vine in my backyard and a bowl of oatmeal I gained weight by adding breakfast. LOL

  25. Laurie

    Day 2✅

  26. Cheryl

    I’m in!!!! Leaving for Yellowstone as soon as our girls get out of school and let’s just say I need to get moving after this long winter!!!! I have been doing some floor exercises and arm weights but anything at this point will help

  27. Kathy

    I can’t tell you how much I enjoy all your websites. This is by far one of the friendliest groups of women I’ve ever encountered. I’m on week three of doing Keto and want to incorporate exercise, so I’m going to starting doing the squat challenge. Thanks again Hip2Save for all your great ideas and encouragement.

    • Collin (Mrs. Hip)

      You’re very welcome, Kathy! SO happy to hear you are enjoying the sites! 💕 Thank YOU for being a valued reader! We sure appreciate the sweet feedback!

  28. Chrissy Harding-Mooney

    I’m down

  29. lisa b

    Remember do with weights if you want bigger & without if you want your booty smaller.
    Fast if you want smaller & slow if you want bigger.
    And always, always squeeze on the way up.

  30. Mommyof51987

    I totally used to do this! I don’t know why I stopped but great reminder. I used to do 100 squats 100 push ups and 100 sit ups. I did 4 sets 25 in each. It was an awesome work out. I will start today. Thanks for the reminder and challenge!!!

  31. Kate

    Keep this up!!! I would ♡♡♡ to see more of these challenges!!!!

  32. Carole Skorey

    Can I spread them out thru out the day?

  33. Tomoko

    Count me in!

  34. Nichole

    I’m already sore, lol! Plus I’m walking at least a mile a day.

  35. Laurie

    Day 3✅ My legs hurt lol

    • Tiffani

      Yes, thank goodness for day 4!

  36. riss

    My thighs are so sore! Day 3. Yes!

  37. Tina

    I love this squat challenge…I am totally in!

  38. Arline walker

    Since this is all about squatting, shouldn’t it be on the Hip2Poop page? Maybe on both?

  39. Melissa

    Just completed day 1!!!

  40. Shirley Yeo

    LOVE it, will do it with my two 14 year olds! Am I sensing perhaps….Hip2Fitness? 🙂

  41. Deedie

    I’m on it!

  42. Patty

    Is anyone still doing this? It’s day 11! I do challenges like this often (along with my regular workouts) and wonder how many other people finish them as well. Get it!

  43. Ms. Lee Walsh

    I JUST saw this! But even though it is now 1am on May 16th I am going to join and just have to do my best either to get caught up or simply see it through to the end. I have been dealing with a lot of depression lately. (Going to one of my best friends funeral later this morning .) So forgive the clique, but I will probably start on Monday. Tons of family/friends are coming in from out of town for the funeral and I will need to accommodate some on top of holding myself together. But I know exercise helps depression (I have MDD) and I needed to start something like this months ago. Better late than never and having this structured out so well is exactly what I need! Everyday I tell myself I need to exercise today, but don’t because I don’t know where to start. So I feel having to chart will be invaluable to me. Thanks for letting those (I am probably more behind than anyone else will be) to join in as well!

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