Squats are one of the best compound exercises to strengthen your lower body and build strong, lean muscle tone in your glutes, thighs, and core. And there’s no better way to level up your squat than the Upright Row-N-Ride® Rowing Machine.

If you’re ready to shake up your workout routine and achieve a serious lower body blast look no further than this 21-day Row-N-Ride squat challenge. Use this 21-day challenge to build strength and endurance in your lower body and master your Row-N-Ride squat!

How It Works

This challenge is designed to be simple and effective while helping you build strength and complete a high number of squats on your Row-N-Ride® machine. Follow these quick steps to get started:

Master Proper Squat Form
Commit to the 21-Day Row-N-Ride Squat Challenge
Admire your results and tag us on social media using the hashtag #rownridechallenge

You may choose to keep up with your regular workout routine or use this challenge to build a solid base of strength as well as the motivation to get started with a regular workout schedule.

Just because you’re doing this challenge doesn’t mean you can’t continue to complete regular lower body focused workouts; however, because fitness is all about balance, you should focus on adding upper body and core workouts when you have extra time.

21 Day Row-N-Ride® Squat Challenge

A basic squat is a great exercise for toning up the lower body, but you will see better, faster results by completing a combination of squats rather than the exact same exercise over and over again.

The 21 Day Row-N-Ride Squat Challenge combines 4 different squatting exercises on your Row-N-Ride machine, to better target all of those muscles in your lower body including glutes, thighs, inner and outer thighs, hamstrings, calves, and core.

1. Squat

To complete the basic squat, sit back with your hips and squat down as far as you feel comfortable. The deeper you squat, the more your muscles will engage, so the deeper the better. Once you’ve reached your desired depth, extend back into your starting position, squeezing your glutes on the way up.

2. Pulse Squats

To complete a pulse squat, sit back into a regular squat, pause at the bottom to pulse up 2-3 inches, then drop back down into your squat. Once you’ve completed one pulse, extend back into your starting position, squeezing your glutes on the way up.

3. Plié Squat

To complete a plié squat, start with your toes pointed out to a 45-degree angle. Sit back with your hips, squatting down as far as you feel comfortable. Once you’ve reached your desired depth, extend back into your starting position, squeezing your glutes on the way up.

4. Plié Pulse Squats

To complete a plié pulse squat, point your toes out at a 45-degree angle. Sit back into a plié squat, pause at the bottom to pulse up 2-3 inches, then drop back down into your squat. Once you’ve completed one pulse, extend back into your starting position, squeezing your glutes on the way up.

Each day, you’ll have a set number of reps of each of the above exercises to complete. You’ll start off with 20 reps of each exercise, which total to 80 squats on Day 1 of the challenge, and work your way up to 200 total reps on Day 21. Follow along with the rep range provided in the chart below, but always feel free to adjust it as needed according to your schedule and fitness level.

DAY	NUMBER OF REPS	NUMBER OF SQUATS
Day 1	20 of each	80 Squats
Day 2	22 of each	88 Squats
Day 3	24 of each	96 Squats
Day 4		Rest Day
Day 5	26 of each	104 Squats
Day 6	28 of each	112 Squats
Day 7	30 of each	120 Squats
Day 8		Rest Day
Day 9	32 of each	128 Squats
Day 10	34 of each	136 Squats
Day 11	36 of each	144 Squats
Day 12		Rest Day
Day 13	38 of each	152 Squats
Day 14	40 of each	160 Squats
Day 15	42 of each	168 Squats
Day 16		Rest Day
Day 17	44 of each	176 Squats
Day 18	46 of each	184 Squats
Day 19	48 of each	192 Squats
Day 20		Rest Day
Day 21	50 of each	200 Squats

You can take as many breaks or as much rest as you need in between reps, what counts is that you get your reps in for the day! On rest days, use this 10-minute stretching routine to release tightness and tension in your lower body.

Finding the Right Row-N-Ride® Settings for You

There are plenty of ways to adjust this challenge to make it easier or harder simply by making adjustments to your Row-N-Ride. Your Row-N-Ride settings should always be selected to accommodate your current fitness and comfort level.

If you’re not sure how to adjust your Row-N-Ride, check out this Beginner’s Guide to Row-N-Ride which will get you started with everything you need to know from adjusting your machine to proper form and technique to make your workouts more effective.

Seat Height Setting

If you’re a beginner on the Row-N-Ride, feel free to complete shallower squats with the height setting at its highest. If you're more advanced you may prefer to complete this challenge with squats right at 90 degrees, or deep squats. Choose what’s right for you, you can always complete the challenge again and again making it more advanced as you get more fit.

Resistance Setting

For most, completing the challenge with one resistance band will be challenging and more than enough, however, some may prefer no resistance bands, while others may enjoy the challenge of two or three resistance bands. Again, choose a resistance level that’s appropriate for your current fitness level, and will challenge you exactly where you’re at.

Best of luck with this challenge! We can’t wait to see your results. Be sure to hashtag us #rownridechallenge so we can follow along with your progress.

21 Day Row-N-Ride® Squat Challenge

Squats are one of the best compound exercises to strengthen your lower body and build strong, lean muscle tone in your glutes, thighs, and core.

How It Works