Squat Until You’re Hot

Yes, there’s no mistaking what today’s post is about 🙂 and that’s bottoms, or rather how to achieve a Pippa or Kylie-esque derriere.  The more weight I’ve lost, the more aware I’ve become about my saggy bottom, and this is despite thrice-weekly sessions with Killer Raj, recently upped to 5.  Soon to be the wrong side of 40 and wanting to look the best I can in and out of my clothes, I’ve decided to give the 30-day squat challenge a whirl in an attempt to go from the bottom on the left, to something that more resembles the one on the right in the picture below.

Squat until you're hot

Don’t get me wrong, I’m super happy to finally be close to my target weight, but I’m just not that happy with my rear view.  Tonight I’m going to ask the Domestic Prince to take a “before” picture, and then at the end of the 30 days, I’ll get him to take an “after” one, and hopefully I’ll be able to see a change, even if it’s only a small one!  If the change is noticeable, I’ll consider posting them….some of you might want to look away, or ignore that post 😉 .  Regardless, I’ll come back in 30 days to give you an update.  I’m hoping that after the 30 days I’ll at least fail the pencil test*.  Don’t worry, I’m under no illusion that I’ll go from saggy to pert in 30 days, but you’ve got to start somewhere right?

30-day squat challenge

And guys, this isn’t just a challenge for my fairer sex readers, oh no.  I’ll let you into a secret, girls love a man with a firm, pert butt!

Perfect Squat Form

  1. Place feet a little wider than shoulder-width apart, hips stacked over knees, knees over ankles.
  2. Roll the shoulders back and down away from the ears. Note: Allowing the back to round (like a turtle’s shell) will cause unnecessary stress on the lower back.
  3. Extend the arms out straight so they are parallel with the ground, palms facing down. Or, if it’s more comfortable, pull the elbows close to the body, palms facing each other and thumbs pointing up.
  4. Initiate the movement by leading from the hips first and then bending the knees almost simultaneously, so that the knees and the hips travel in opposition to each other, (as if you were going to sit down on a chair) there by helping you to maintain the integrity of your posture and spine right through the lower reaches of the movement.
  5. Ideally, you want the hips to drop below the knees, for a full squat, but this may be challenging for the novice and it is perfectly acceptable to drop only up till the point where your thigh bone is parallel to the floor. On your way down, also check  that the knees do not travel beyond the toes. Make sure the chest and shoulders stay upright, and the back stays straight. Keep the head facing forward with eyes straight ahead for a neutral spine.
  6. On your way up and out of the movement, focus on driving though your heels and recruiting the major muscle groups of the thighs and buttocks to get you moving upwards again. Keeping the weight away from your toes (DP I try and keep my toes up lifted up) and concentrating it in your heels, protects your knees and lower back, while maximizing the workload on the actual prime movers in this exercise, the quads and gluteus muscles.

Tips from Tribe Sports

Domestic Princess tips

  1. If you haven’t squatted before, or need a technique refresher, watch this video first and look at your form in the mirror to make sure you’re performing the squat correctly.
  2. You’re far more likely to see results during the challenge if you eat “clean”.
  3. If you can’t manage the full set in one go, spread them out over the course of the day, and build-up to doing them all in one go.
  4. If you’re finding the squats too easy, add some hand weights, and/or do jumping squats.
  5. If consistent and diligent with this challenge you should also notice a difference in your legs too, so I’d suggest measuring them before and after to see if there’s a difference.

So, who’s with me on this challenge?

With much love
The Domestic Princess

*If you haven’t heard of the pencil test and are wondering if you’d pass, then you just need to grab a pencil (or pen) and see if you can hold it under your bottom, if you can’t, then wooo hoo!  If it stays firmly in place, you might want to think about joining in the challenge! 😉


Please note, I am not a fitness instructor, therefore, if you are unsure how to perform this exercise, please consult a fitness professional first.  Also, if you are new to exercise, or pregnant, please consult with your physician before starting this challenge.



  1. Are you joking???? I wouldn’t mind the ‘before’ bottom, never mind the after! And no way would I let a camera near mine, whoever was behind it!

  2. Bob Howells says:

    Fascinating stuff, but I think I’ll stick to hill walking in the Brecon Beacons for the time being!

  3. The Domestic Prince says:

    Loving the pictures, but I think I might prefer the results more than the effort. Think we should encourage all the ladies to post their AFTER pictures here.

  4. You’ve got me inspired. I did some squats after taking the dogs for a run this morning.

  5. Jinelle says:

    I think I may try this – never hurts to give a new exercise regimen a go! Plus, if it works, maybe I can move Adriana Lima out of her top Victoria’s Secret model spot and show off my own behind 🙂

  6. I might just have to join you in this challenge! I would love a firmer butt! And while spinning helps a lot in that area too, I think a bit more squats certainly won’t hurt ( well they hurt but in a different way…) And maybe I get my guy to do some too. He needs it even more! Haha

  7. How many should I be doing every day? If it isn’t too many, I will join you in the challenge. Need to do everything I can to get in shape…

  8. OMG. I’ve just seen the number I need to do. Okay, I will join you. I’ll take before and after pics too, though I won’t be posting them…..

  9. Ok. I’m in !! Just completed day one, so far so good 😉 although not looking forward to getting to the 100 plus mark…. good luck everyone xx

  10. MiaWingscort says:

    I’m also in. Although even these 50 scare the hell out of me! xD Good luck everyone!

  11. I can’t find the before and after photos…

  12. 55 on the first day! I was only able to do 32. That’s close enough, though! I think I’ll have to take it slow.

  13. Emma Rainbird says:

    Started today and have got J to take a day one photo 😳 xxxx

  14. This is a good tip especially to those new to the blogosphere.
    Brief but very precise info… Appreciate your sharing this one.

    A must read article!


  1. […] today’s post couldn’t be more of a contrast from the one on Wednesday about my 30-day squat challenge! If you’re joining in, how are you getting on?  I’ve just completed day 2 – I […]

  2. […] squat challenge.  I’m sorry to say I didn’t complete this challenge I set myself.  But probably not […]

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