Sign up & join the community. It's free! Sign up now!
Already a member? Login or
Bodyweight Squat Challenge

Bodyweight Squat Challenge

82 Competitors / 56 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
Thumb Intermediate
Thumb Intermediate
Thumb Beginner
Thumb Intermediate

Recommended Nutrition

Supplement
Thumb
Thumb
Thumb
Thumb
Thumb

Sports

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

FAQ

Equipment

  • Barbell
  • Squat Rack

Bodyweight Squat Challenge Recent Activity

AndyF77 Pro logo logged a workout for 03/06/2015 (view advanced workout stats), lifted 21,515 lbs, did 0.00 miles of cardio, burned 169 calories, and scored 2,002 points:
  • Dumbbell Bent-Over Row  
    • 12 reps x 75 lbs (+98 points)
    • 12 reps x 85 lbs (+111 points)
    • 12 reps x 85 lbs (+111 points)
    • 12 reps x 85 lbs (+111 points)
  • Lat Pulldown  
    • 12 reps x 130 lbs (+92 points)
    • 12 reps x 130 lbs (+92 points)
    • 11 reps x 130 lbs (+86 points)
  • Seated V-Bar Cable Row  
    • 12 reps x 125 lbs (+164 points)
    • 12 reps x 125 lbs (+164 points)
    • 12 reps x 125 lbs (+164 points)
  • Machine Reverse Fly  
    • 12 reps x 130 lbs (+170 points)
    • 12 reps x 130 lbs (+170 points)
    • 12 reps x 130 lbs (+170 points)
  • Standing Cable Pullover  
    • 15 reps x 50 lbs (+43 points)
    • 15 reps x 43 lbs (+32 points)
    • 15 reps x 35 lbs (+27 points)
  • Rope Cable Curl  
    • 15 reps x 43 lbs (+32 points)
    • 15 reps x 43 lbs (+32 points)
    • 15 reps x 43 lbs (+32 points)
1 hour ago | Content Log this Workout Pro logo | Highfive 12 (0) High Five | Comment 12 (0) Comment | Facebook 12
chornick logged a workout for 03/06/2015 (view advanced workout stats), lifted --- poundsPRO, did --- miles of cardioPRO, burned --- caloriesPRO, and scored 1,866 points:
  • Barbell Back Squat  
    • 5 reps x 45 lbs (+23 points)
    • 5 reps x 45 lbs (+23 points)
    • 5 reps x 95 lbs (+58 points)
    • 3 reps x 135 lbs (+56 points)
    • 2 reps x 185 lbs (+58 points)
    • 3 reps x 225 lbs (+94 points)
    • 3 reps x 225 lbs (+94 points)
    • 3 reps x 225 lbs (+94 points)
  • Military Press  
    • 5 reps x 45 lbs (+23 points)
    • 5 reps x 45 lbs (+23 points)
    • 5 reps x 55 lbs (+33 points)
    • 3 reps x 65 lbs (+26 points)
    • 2 reps x 75 lbs (+23 points)
    • 5 reps x 90 lbs (+54 points)
    • 5 reps x 100 lbs (+61 points)
    • 5 reps x 100 lbs (+61 points)
  • Power Clean  
    • 5 reps x 45 lbs (+68 points)
    • 5 reps x 45 lbs (+68 points)
    • 5 reps x 55 lbs (+88 points)
    • 3 reps x 65 lbs (+65 points)
    • 2 reps x 75 lbs (+53 points)
    • 5 reps x 90 lbs (+144 points)
    • 5 reps x 90 lbs (+144 points)
    • 5 reps x 90 lbs (+144 points)
RZRBK3 logged a workout for 03/06/2015 (view advanced workout stats), lifted --- poundsPRO, did --- miles of cardioPRO, burned --- caloriesPRO, and scored 9,043 points:
  • Squat  
    • 10 reps x 45 lbs (+45 points)
    • 10 reps x 135 lbs (+150 points)
    • 10 reps x 225 lbs (+251 points)
    • 5 reps x 315 lbs (+194 points)
    • 2 reps x 405 lbs (+128 points)
    • 1 reps x 435 lbs (+95 points)
    • 10 reps x 315 lbs (+351 points)
    • 20 reps x 225 lbs (+476 points)
  • Narrow Stance Squat  
    • 15 reps x 135 lbs (+117 points)
    • 12 reps x 185 lbs (+132 points)
    • 10 reps x 225 lbs (+139 points)
    • 5 reps x 275 lbs (+101 points)
    • 20 reps x 135 lbs (+150 points)
  • Straight-Leg Deadlift  
    • 15 reps x 135 lbs (+218 points)
    • 15 reps x 225 lbs (+364 points)
    • 10 reps x 275 lbs (+307 points)
    • 5 reps x 325 lbs (+201 points)
    • 10 reps x 225 lbs (+251 points)
    • 20 reps x 135 lbs (+285 points)
  • Seated Leg Press  
    • 10 reps x 295 lbs (+182 points)
    • 20 reps x 295 lbs (+329 points)
    • 20 reps x 295 lbs (+329 points)
    • 20 reps x 295 lbs (+329 points)
    • 20 reps x 295 lbs (+329 points)
  • Calf Press  
    • 10 reps x 295 lbs (+182 points)
    • 12 reps x 295 lbs (+211 points)
    • 10 reps x 295 lbs (+182 points)
    • 10 reps x 295 lbs (+182 points)
    • 20 reps x 295 lbs (+329 points)
  • EZ-Bar Curl  
    • 15 reps x 65 lbs (+104 points)
    • 15 reps x 65 lbs (+104 points)
    • 15 reps x 65 lbs (+104 points)
    • 15 reps x 65 lbs (+104 points)
    • 15 reps x 65 lbs (+104 points)
    • 10 reps x 65 lbs (+71 points)
  • EZ-Bar Overhead Tricep Extension  
    • 40 reps x 65 lbs (+136 points)
    • 30 reps x 65 lbs (+104 points)
    • 30 reps x 65 lbs (+104 points)
    • 30 reps x 65 lbs (+104 points)
    • 30 reps x 65 lbs (+104 points)
    • 10 reps x 65 lbs (+39 points)

TylerS Online Pro logo Sprained thumb / wrist.. won't be able to get back to regular weights for a while = bummer. I'll probably have to stick with lower body mobility and bodyweight work for a bit.

5 hours ago | Highfive 12 (0) High Five | Comment 12 (0) Comment | Facebook 12
TylerS Online Pro logo logged a workout in the Tony Gentilcore - Fat Loss Emphasis #1 for 03/05/2015 (view advanced workout stats), lifted 0 lbs, did 0.00 miles of cardio, burned 373 calories, and scored 422 points:
Show more

Bodyweight Squat Challenge Discussions

There are no updates yet.
FEEDBACK