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Bodyweight Squat Challenge

Bodyweight Squat Challenge

84 Competitors / 58 Champs / Beginner
35 Points for Starting
100 Points for Completing

Bodyweight Squat Challenge

Complete 1 squat that is your own bodyweight while maintaining perfect form!

Not all types of physical activity are suitable for everyone. Users take challenges and training advice at their own personal risk.


Bodyweight Squat Challenge Additional Information

There’s a reason why legs are called “wheels”: If they’re weak, the entire body can crash. Legs have the most important job out of all the muscle groups. Often times, people don’t understand how important their legs are until they become injured and can’t use them.

Squats are the best overall leg exercise. They tax the entire leg, promoting muscle growth and endurance. The bodyweight squat challenge, which utilizes only the participant’s bodyweight, is a great way to build better legs.

The bodyweight squat challenge is a simple but demanding trial. It requires the participant to perform as many squats as they can in one minute.

The squats must be fluid and consistent. Once the participant gets to the bottom of the movement, they must come back up immediately. And once they hit the top, they must lower themselves again. The entire motion is done without rest

When squatting, the back needs to be straight and the head has to be up. Keep the feet shoulder width apart. Hands can be placed on the hips or across the chest.

The bodyweight squat challenge should be done with proper breathing and control. When those two components are abandoned, the challenge should be abandoned.
 
Once the one-minute bodyweight squat challenge has been mastered, it’s time to make it more challenging. Do the following:

- Increase time: Go from one minute to two minutes. After that, bump it up to three or four minutes.

- Go slower: A slow tempo is what recruits muscle fibers. The more muscle fibers that are recruited, the more the legs benefit.

- Pause and flex: When you get to the bottom, breathe in and pause for a moment before coming back up. Once at the top, flex the thighs hard for a moment before going back down.
 

The bodyweight squat challenge creates physical and mental toughness. If performed 2-3 times a week, the participant will quickly find themselves with a pair of impressive new wheels.

Recommended Exercises

ExercisePrimary MuscleDifficulty
Default QuadsBeginner

Recommended Workout Plans

Workout PlanDifficulty
Thumb Intermediate
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Thumb Beginner
Thumb Intermediate

Recommended Nutrition

Supplement
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Sports

  • Baseball
  • Basketball
  • Football
  • Martial Arts
  • Soccer
  • Softball
  • Volleyball

FAQ

Equipment

  • Barbell
  • Squat Rack

Bodyweight Squat Challenge Recent Activity

theraptor Pro logo logged a workout for 04/25/2015 (view advanced workout stats), lifted 15,615 lbs, did 0.00 miles of cardio, burned 184 calories, and scored 1,796 points:
  • Deadlift  
    • 5 reps x 225 lbs (+139 points)
    • 5 reps x 235 lbs (+145 points)
    • 5 reps x 235 lbs (+145 points)
    • 5 reps x 235 lbs (+145 points)
  • Weighted Pull-Up  
    • 5 reps x 15 lbs (+45 points)
    • 5 reps x 15 lbs (+45 points)
    • 5 reps x 15 lbs (+45 points)
    • 5 reps x 15 lbs (+45 points)
  • Bent-Over Row  
    • 5 reps x 95 lbs (+58 points)
    • 5 reps x 105 lbs (+64 points)
    • 5 reps x 115 lbs (+70 points)
    • 5 reps x 125 lbs (+77 points)
  • Shrug  
    • 5 reps x 225 lbs (+83 points)
    • 5 reps x 235 lbs (+86 points)
    • 5 reps x 235 lbs (+86 points)
    • 5 reps x 235 lbs (+86 points)
  • Dumbbell Shrug  
    • 5 reps x 100 lbs (+36 points)
    • 4 reps x 95 lbs (+29 points)
    • 3 reps x 95 lbs (+25 points)
    • 5 reps x 80 lbs (+28 points)
    • 5 reps x 80 lbs (+28 points)

    My grip strength was giving out.

  • Cross-Body Hammer Curl  
    • 5 reps x 30 lbs (+8 points)
    • 5 reps x 40 lbs (+10 points)
    • 5 reps x 40 lbs (+10 points)
    • 5 reps x 40 lbs (+10 points)
  • Reverse EZ-Bar Curl  
    • 5 reps x 55 lbs (+33 points)
    • 5 reps x 55 lbs (+33 points)
    • 5 reps x 55 lbs (+33 points)
    • 5 reps x 55 lbs (+33 points)
5 hours ago via Android app | Content Log this Workout Pro logo | Highfive 12 (0) High Five | Comment 12 (0) Comment | Facebook 12
mathewchristy Online logged a workout for 04/24/2015 (view advanced workout stats), lifted --- poundsPRO, did --- miles of cardioPRO, burned --- caloriesPRO, and scored 8,619 points:
  • Military Press  
    • 10 reps x 45 lbs (+45 points)
    • 10 reps x 65 lbs (+71 points)
    • 5 reps x 95 lbs (+58 points)
    • 5 reps x 115 lbs (+70 points)
    • 5 reps x 135 lbs (+83 points)
    • 5 reps x 145 lbs (+89 points)
    • 3 reps x 155 lbs (+64 points)
    • 1 reps x 175 lbs (+38 points)
    • 2 reps x 165 lbs (+51 points)
    • 1 reps x 165 lbs (+35 points)
    • 2 reps x 155 lbs (+48 points)
    • 7 reps x 135 lbs (+110 points)
    • 5 reps x 135 lbs (+83 points)
    • 12 reps x 95 lbs (+124 points)
  • Seated Clean and Press  
    • 8 reps x 60 lbs (+30 points)
    • 8 reps x 60 lbs (+30 points)
    • 8 reps x 60 lbs (+30 points)
  • One-Arm Barbell Jammer Press  
    • 5 reps x 115 lbs (+70 points)
    • 5 reps x 115 lbs (+70 points)
    • 5 reps x 115 lbs (+70 points)
    • 5 reps x 115 lbs (+70 points)
    • 5 reps x 115 lbs (+70 points)
    • 5 reps x 115 lbs (+70 points)
  • Dumbbell L Lateral Raise  
    • 8 reps x 50 lbs (+25 points)
    • 10 reps x 40 lbs (+20 points)
    • 10 reps x 40 lbs (+20 points)
  • Deadlift  
    • 33 reps x 185 lbs (+632 points)
    • 30 reps x 185 lbs (+576 points)
    • 31 reps x 185 lbs (+595 points)
  • Cable Twist  
    • 10 reps x 70 lbs (+217 points)
    • 10 reps x 70 lbs (+217 points)
    • 10 reps x 70 lbs (+217 points)
    • 10 reps x 70 lbs (+217 points)
    • 10 reps x 70 lbs (+217 points)
    • 10 reps x 70 lbs (+217 points)
  • Kneeling Cable Crunch  
    • 20 reps x 140 lbs (+155 points)
    • 20 reps x 140 lbs (+155 points)
    • 20 reps x 140 lbs (+155 points)
  • Bradford Press  
    • 36 reps x 45 lbs (+486 points)
    • 30 reps x 45 lbs (+405 points)
    • 26 reps x 45 lbs (+351 points)
    • 20 reps x 45 lbs (+270 points)
  • Pull-Up  
    • 8 reps (+48 points)
    • 8 reps (+48 points)
    • 8 reps (+48 points)
    • 8 reps (+48 points)

This workout is competing in 1 battle: Total Reps for the Pull-Up.

stephanko Online logged a workout for 04/24/2015 (view advanced workout stats), lifted --- poundsPRO, did --- miles of cardioPRO, burned --- caloriesPRO, and scored 2,269 points:
  • Dynamic Stretching  
    • 00:06:00 (+66 points)
  • Squat  
    • 15 reps x 44 lbs (+67 points)
    • 15 reps x 132 lbs (+213 points)
    • 13 reps x 154 lbs (+218 points)
    • 13 reps x 154 lbs (+218 points)
  • Bench Press  
    • 15 reps x 44 lbs (+67 points)
    • 13 reps x 121 lbs (+171 points)
    • 13 reps x 121 lbs (+171 points)
    • 8 reps x 121 lbs (+111 points)
  • Military Press  
    • 15 reps x 44 lbs (+67 points)
    • 13 reps x 55 lbs (+77 points)
    • 13 reps x 55 lbs (+77 points)
  • Wide-Grip Pull-Up  
    • 5 reps (+15 points)
    • 5 reps (+15 points)
  • Bent-Over Row  
    • 15 reps x 88 lbs (+142 points)
    • 13 reps x 99 lbs (+139 points)
    • 13 reps x 99 lbs (+139 points)
  • Crunch  
    • 30 reps (+40 points)
    • 30 reps (+40 points)
  • Static Stretching  
    • 00:08:00 (+88 points)
theraptor Pro logo logged a workout for 04/24/2015 (view advanced workout stats), lifted 19,330 lbs, did 0.00 miles of cardio, burned 331 calories, and scored 2,476 points:
  • Military Press  
    • 5 reps x 95 lbs (+58 points)
    • 5 reps x 100 lbs (+61 points)
    • 5 reps x 100 lbs (+61 points)
    • 5 reps x 100 lbs (+61 points)
  • Arnold Press  
    • 5 reps x 40 lbs (+20 points)
    • 5 reps x 45 lbs (+23 points)
    • 5 reps x 45 lbs (+23 points)
    • 5 reps x 45 lbs (+23 points)
  • Dumbbell Front Raise  
    • 5 reps x 25 lbs (+13 points)
    • 5 reps x 25 lbs (+13 points)
    • 5 reps x 25 lbs (+13 points)
    • 5 reps x 25 lbs (+13 points)
  • Close-Grip Bench Press  
    • 5 reps x 135 lbs (+83 points)
    • 5 reps x 135 lbs (+83 points)
    • 5 reps x 135 lbs (+83 points)
    • 5 reps x 135 lbs (+83 points)
  • Tricep Dip Machine  
    • 5 reps x 150 lbs (+55 points)
    • 5 reps x 160 lbs (+58 points)
    • 5 reps x 160 lbs (+58 points)
    • 5 reps x 160 lbs (+58 points)
  • Plank  
    • 00:01:00 (+70 points)
    • 00:01:00 (+70 points)
    • 00:01:00 (+70 points)
    • 00:01:00 (+70 points)
  • Weighted Crunch  
    • 20 reps x 10 lbs (+10 points)
    • 20 reps x 10 lbs (+10 points)
    • 20 reps x 10 lbs (+10 points)
    • 20 reps x 10 lbs (+10 points)
  • Calf Press  
    • 5 reps x 310 lbs (+114 points)
    • 5 reps x 390 lbs (+143 points)
    • 7 reps x 390 lbs (+182 points)
    • 5 reps x 390 lbs (+143 points)
  • Jumping Jack  
    • 200 reps (+200 points)
    • 200 reps (+200 points)
  • Tricep Pushdown  
    • 5 reps x 50 lbs (+18 points)
    • 5 reps x 60 lbs (+21 points)
    • 5 reps x 60 lbs (+21 points)
    • 5 reps x 60 lbs (+21 points)
3manweaver logged a workout for 04/23/2015 (view advanced workout stats), lifted --- poundsPRO, did --- miles of cardioPRO, burned --- caloriesPRO, and scored 862 points:
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