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

Bodyweight Squat Challenge

85 Competitors / 59 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

mathewchristy logged a workout for 05/24/2015 (view advanced workout stats), lifted --- poundsPRO, did --- miles of cardioPRO, burned --- caloriesPRO, and scored 7,982 points:
  • Deadlift  
    • 5 reps x 135 lbs (+83 points)
    • 5 reps x 185 lbs (+114 points)
    • 5 reps x 225 lbs (+139 points)
    • 5 reps x 275 lbs (+170 points)
    • 5 reps x 315 lbs (+194 points)
    • 5 reps x 365 lbs (+225 points)
    • 3 reps x 405 lbs (+169 points)
    • 1 reps x 455 lbs (+99 points)
  • Deadlift  
    • 1 reps x 385 lbs (+84 points)
    • 1 reps x 385 lbs (+84 points)
    • 1 reps x 385 lbs (+84 points)
  • Trap Bar Deadlift  
    • 8 reps x 240 lbs (+219 points)
    • 8 reps x 240 lbs (+219 points)
    • 8 reps x 240 lbs (+219 points)
  • Military Press  
    • 15 reps x 45 lbs (+68 points)
    • 15 reps x 45 lbs (+68 points)
    • 15 reps x 45 lbs (+68 points)
  • Lateral Raise  
    • 10 reps x 40 lbs (+40 points)
    • 10 reps x 40 lbs (+40 points)
    • 10 reps x 40 lbs (+40 points)
  • Bradford Press  
    • 20 reps x 45 lbs (+270 points)
    • 20 reps x 45 lbs (+270 points)
    • 20 reps x 45 lbs (+270 points)
  • Military Press  
    • 8 reps x 95 lbs (+86 points)
    • 8 reps x 115 lbs (+104 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)
    • 7 reps x 135 lbs (+110 points)
    • 7 reps x 115 lbs (+93 points)
    • 7 reps x 115 lbs (+93 points)
    • 7 reps x 115 lbs (+93 points)
  • Face Pull  
    • 12 reps x 110 lbs (+78 points)
    • 12 reps x 110 lbs (+78 points)
    • 12 reps x 110 lbs (+78 points)
  • Seated Clean and Press  
    • 8 reps x 50 lbs (+25 points)
    • 8 reps x 50 lbs (+25 points)
    • 8 reps x 50 lbs (+25 points)
  • Plate Front Raise  
    • 10 reps x 45 lbs (+45 points)
    • 10 reps x 45 lbs (+45 points)
    • 10 reps x 45 lbs (+45 points)
  • Ab Roller  
    • 10 reps (+60 points)
    • 10 reps (+60 points)
    • 10 reps (+60 points)
  • Downward Cable Chop  
    • 10 reps x 80 lbs (+48 points)
    • 10 reps x 80 lbs (+48 points)
    • 10 reps x 80 lbs (+48 points)
    • 10 reps x 80 lbs (+48 points)
    • 10 reps x 80 lbs (+48 points)
    • 10 reps x 80 lbs (+48 points)
  • Cable Twist  
    • 25 reps x 40 lbs (+300 points)
    • 25 reps x 40 lbs (+300 points)
    • 25 reps x 40 lbs (+300 points)
    • 25 reps x 40 lbs (+300 points)
    • 25 reps x 40 lbs (+300 points)
    • 25 reps x 40 lbs (+300 points)

This workout is competing in 1 battle: Most Weight in a Single Rep for the Deadlift.

1 hour ago via iPhone app | Content Log this Workout Pro logo | Highfive 12 (0) High Five | Comment 12 (0) Comment | Facebook 12
mathewchristy logged a workout for 05/24/2015 (view advanced workout stats), lifted --- poundsPRO, did --- miles of cardioPRO, burned --- caloriesPRO, and scored 237 points:
Jeff Pro logo logged a workout in the Tony Gentilcore's Posterior Chain Palooza for 05/23/2015 (view advanced workout stats), lifted 7,940 lbs, did 0.00 miles of cardio, burned 180 calories, and scored 1,434 points:
  • Kettlebell Swing  
    • 12 reps x 40 lbs (+48 points)
    • 12 reps x 45 lbs (+54 points)
    • 12 reps x 45 lbs (+54 points)
  • Side Plank  
    • 00:00:51 (+51 points)
    • 00:00:55 (+55 points)
    • 00:00:55 (+55 points)

    Combined time for both sides

mathewchristy logged a workout for 05/23/2015 (view advanced workout stats), lifted --- poundsPRO, did --- miles of cardioPRO, burned --- caloriesPRO, and scored 15,533 points:
  • Squat  
    • 10 reps x 135 lbs (+150 points)
    • 8 reps x 135 lbs (+123 points)
    • 10 reps x 185 lbs (+206 points)
    • 6 reps x 185 lbs (+132 points)
    • 9 reps x 225 lbs (+229 points)
  • Overhead Barbell Squat  
    • 5 reps x 45 lbs (+68 points)
    • 5 reps x 55 lbs (+88 points)
    • 5 reps x 55 lbs (+88 points)
    • 5 reps x 55 lbs (+88 points)
    • 8 reps x 55 lbs (+137 points)
  • Squat  
    • 8 reps x 280 lbs (+256 points)
    • 6 reps x 320 lbs (+229 points)
    • 3 reps x 370 lbs (+154 points)
    • 1 reps x 410 lbs (+89 points)
    • 1 reps x 410 lbs (+89 points)
    • 8 reps x 320 lbs (+293 points)
    • 13 reps x 230 lbs (+325 points)
    • 10 reps x 230 lbs (+256 points)
  • Front Squat  
    • 5 reps x 155 lbs (+95 points)
    • 5 reps x 155 lbs (+95 points)
    • 5 reps x 155 lbs (+95 points)
    • 5 reps x 155 lbs (+95 points)
  • Leg Press  
    • 20 reps x 470 lbs (+995 points)
    • 20 reps x 470 lbs (+995 points)
    • 15 reps x 560 lbs (+906 points)
    • 10 reps x 650 lbs (+727 points)
  • Lying Leg Curl  
    • 20 reps x 65 lbs (+71 points)
    • 20 reps x 65 lbs (+71 points)
    • 20 reps x 65 lbs (+71 points)
    • 15 reps x 65 lbs (+55 points)
  • Leg Extension  
    • 20 reps x 80 lbs (+88 points)
    • 25 reps x 80 lbs (+108 points)
    • 25 reps x 80 lbs (+108 points)
    • 20 reps x 80 lbs (+88 points)
  • Double Barbell Farmer's Walk  
    • 30 reps x 200 lbs (+323 points)
    • 30 reps x 200 lbs (+323 points)
    • 30 reps x 200 lbs (+323 points)
    • 30 reps x 200 lbs (+323 points)
    • 30 reps x 200 lbs (+323 points)
    • 30 reps x 200 lbs (+323 points)
  • Double Barbell Farmer's Walk  
    • 30 reps x 110 lbs (+177 points)
    • 30 reps x 110 lbs (+177 points)
    • 30 reps x 110 lbs (+177 points)
    • 30 reps x 110 lbs (+177 points)
    • 30 reps x 110 lbs (+177 points)
    • 30 reps x 110 lbs (+177 points)
  • Incline Bench Press  
    • 12 reps x 135 lbs (+177 points)
    • 10 reps x 135 lbs (+150 points)
    • 1 reps x 215 lbs (+46 points)
    • 1 reps x 215 lbs (+46 points)
    • 1 reps x 215 lbs (+46 points)
  • Incline Bench Press  
    • 10 reps x 155 lbs (+172 points)
    • 10 reps x 155 lbs (+172 points)
    • 10 reps x 155 lbs (+172 points)
  • Ab Plate Twist  
    • 40 reps x 25 lbs (+50 points)
    • 40 reps x 25 lbs (+50 points)
    • 40 reps x 25 lbs (+50 points)
  • Cable Twist  
    • 10 reps x 60 lbs (+186 points)
    • 10 reps x 60 lbs (+186 points)
    • 10 reps x 60 lbs (+186 points)
    • 10 reps x 60 lbs (+186 points)
    • 10 reps x 60 lbs (+186 points)
    • 10 reps x 60 lbs (+186 points)
  • Kneeling Cable Crunch  
    • 20 reps x 150 lbs (+167 points)
    • 20 reps x 150 lbs (+167 points)
    • 20 reps x 150 lbs (+167 points)
Thumb

midstsec Awesone Squat PR Mathew!!

Thumb

mathewchristy You know, I didn't even realize I hit it.

Thumb

mathewchristy but thanks

mathewchristy logged a workout for 05/23/2015 (view advanced workout stats), lifted --- poundsPRO, did --- miles of cardioPRO, burned --- caloriesPRO, and scored 397 points:
Show more

Bodyweight Squat Challenge Discussions

There are no updates yet.
FEEDBACK