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Bodyweight Squat Challenge

Bodyweight Squat Challenge

81 Competitors / 55 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
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Sports

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

FAQ

Equipment

  • Barbell
  • Squat Rack

Bodyweight Squat Challenge Recent Activity

Mykrinos Online logged a workout for 10/31/2014 (view advanced workout stats), lifted --- poundsPRO, did --- miles of cardioPRO, burned --- caloriesPRO, and scored 732 points:
  • Running  
    • 5.59 mi - 01:30:00 (+695 points)
4 hours ago via iPhone app | Content Log this Workout Pro logo | Highfive 12 (1) High Five | Comment 12 (0) Comment | Facebook 12
AndyF77 Pro logo logged a workout for 10/31/2014 (view advanced workout stats), lifted 23,035 lbs, did 0.00 miles of cardio, burned 200 calories, and scored 2,032 points:
  • Military Press  
    • 12 reps x 45 lbs (+54 points)
    • 10 reps x 65 lbs (+71 points)
    • 8 reps x 85 lbs (+77 points)
    • 4 reps x 115 lbs (+58 points)
    • 5 reps x 145 lbs (+89 points)
    • 5 reps x 145 lbs (+89 points)
    • 5 reps x 145 lbs (+89 points)
  • One-Arm Dumbbell Military Press  
    • 12 reps x 40 lbs (+48 points)
    • 12 reps x 40 lbs (+48 points)
    • 12 reps x 40 lbs (+48 points)
  • Hang Clean High Pull  
    • 12 reps x 125 lbs (+164 points)
    • 10 reps x 125 lbs (+139 points)
    • 10 reps x 125 lbs (+139 points)
  • Lateral Raise  
    • 12 reps x 25 lbs (+30 points)
    • 12 reps x 25 lbs (+30 points)
    • 12 reps x 25 lbs (+30 points)
  • Shrug  
    • 12 reps x 135 lbs (+96 points)
    • 8 reps x 185 lbs (+95 points)
    • 12 reps x 235 lbs (+168 points)
    • 12 reps x 235 lbs (+168 points)
    • 12 reps x 235 lbs (+168 points)
  • Cable Reverse Fly  
    • 12 reps x 18 lbs (+11 points)
    • 12 reps x 18 lbs (+11 points)
    • 12 reps x 18 lbs (+11 points)

This workout is copied from AndyF77.

chornick Online logged a workout in the Compound for 10/31/2014 (view advanced workout stats), lifted --- poundsPRO, did --- miles of cardioPRO, burned --- caloriesPRO, and scored 448 points:
  • Treadmill Running  
    • 0.35 mi - 00:04:00 (+62 points)
  • Incline Dumbbell Bench Press  
    • 8 reps x 30 lbs (+24 points)
    • 8 reps x 35 lbs (+28 points)
    • 8 reps x 35 lbs (+28 points)
    • 8 reps x 40 lbs (+32 points)
  • Chin-Up  
    • 5 reps (+30 points)
    • 5 reps (+30 points)
    • 5 reps (+30 points)
    • 4 reps (+24 points)
  • Plank  
    • 00:00:30 (+30 points)
  • Sit-Up  
    • 15 reps (+15 points)
    • 15 reps (+15 points)
    • 15 reps (+15 points)
nossmf logged a workout for 10/31/2014 (view advanced workout stats), lifted --- poundsPRO, did --- miles of cardioPRO, burned --- caloriesPRO, and scored 14,035 pointsStar list:
  • Incline Treadmill Walking  
    • 1.26 mi - 00:25:00 (+78 points)
  • Squat  
    • 10 reps x 45 lbs (+45 points)
    • 10 reps x 95 lbs (+105 points)
    • 10 reps x 135 lbs (+150 points)
    • 10 reps x 185 lbs (+206 points)
    • 10 reps x 225 lbs (+251 points)
    • 10 reps x 275 lbs (+307 points)
    • 10 reps x 315 lbs (+351 points)
    • 10 reps x 315 lbs (+351 points)
    • 10 reps x 315 lbs (+351 points)
  • Leg Press  
    • 10 reps x 118 lbs (+131 points)
    • 10 reps x 208 lbs (+231 points)
    • 10 reps x 298 lbs (+332 points)
    • 10 reps x 388 lbs (+433 points)
    • 10 reps x 478 lbs (+534 points)
    • 10 reps x 568 lbs (+635 points)
    • 10 reps x 658 lbs (+735 points)
    • 10 reps x 748 lbs (+836 points)
    • 10 reps x 838 lbs (+937 points)
    • 10 reps x 928 lbs (+1,038 points)
    • 10 reps x 838 lbs (+937 points)
    • 10 reps x 748 lbs (+836 points)
    • 10 reps x 658 lbs (+735 points)
    • 10 reps x 568 lbs (+635 points)
    • 10 reps x 478 lbs (+534 points)
    • 10 reps x 388 lbs (+433 points)
    • 10 reps x 298 lbs (+332 points)
    • 10 reps x 208 lbs (+231 points)
    • 10 reps x 118 lbs (+131 points)
  • Seated Wide-Grip Smith Machine Military Press  
    • 10 reps x 15 lbs (+8 points)
    • 10 reps x 65 lbs (+39 points)
    • 10 reps x 105 lbs (+64 points)
    • 10 reps x 155 lbs (+95 points)
    • 8 reps x 175 lbs (+90 points)
    • 6 reps x 195 lbs (+81 points)
    • 4 reps x 215 lbs (+67 points)
    • 2 reps x 225 lbs (+49 points)
  • High Cable Curl  
    • 12 reps x 39 lbs (+24 points)
    • 12 reps x 39 lbs (+24 points)
    • 12 reps x 39 lbs (+24 points)
    • 12 reps x 39 lbs (+24 points)
chornick Online logged a workout in the Compound for 10/31/2014 (view advanced workout stats), lifted --- poundsPRO, did --- miles of cardioPRO, burned --- caloriesPRO, and scored 448 points:
  • Treadmill Running  
    • 0.35 mi - 00:04:00 (+62 points)
  • Incline Dumbbell Bench Press  
    • 8 reps x 30 lbs (+24 points)
    • 8 reps x 35 lbs (+28 points)
    • 8 reps x 35 lbs (+28 points)
    • 8 reps x 40 lbs (+32 points)
  • Chin-Up  
    • 5 reps (+30 points)
    • 5 reps (+30 points)
    • 5 reps (+30 points)
    • 4 reps (+24 points)
  • Plank  
    • 00:00:30 (+30 points)
  • Sit-Up  
    • 15 reps (+15 points)
    • 15 reps (+15 points)
    • 15 reps (+15 points)
Show more

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