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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
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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

TylerS Online Pro logo logged a workout for 07/28/2015 (view advanced workout stats), lifted 0 lbs, did 0.00 miles of cardio, burned 78 calories, and scored 93 points:
  • Cardio  
    • 0.00 mi - 00:18:27 (+56 points)
2 hours ago via RunKeeper Runkeeper small | Content Log this Workout Pro logo | Highfive 12 (0) High Five | Comment 12 (0) Comment | Facebook 12
stephanko Online logged a workout for 07/28/2015 (view advanced workout stats), lifted --- poundsPRO, did --- miles of cardioPRO, burned --- caloriesPRO, and scored 2,188 points:
  • Dynamic Stretching  
    • 00:07:00 (+77 points)
  • Wide-Grip Pull-Up  
    • 14 reps (+42 points)
    • 14 reps (+42 points)
    • 13 reps (+39 points)
  • Bent-Over Row  
    • 12 reps x 110 lbs (+145 points)
    • 12 reps x 110 lbs (+145 points)
    • 12 reps x 110 lbs (+145 points)
  • Squat  
    • 20 reps x 44 lbs (+89 points)
    • 12 reps x 170 lbs (+223 points)
    • 12 reps x 170 lbs (+223 points)
    • 12 reps x 170 lbs (+223 points)
  • Shrug  
    • 14 reps x 132 lbs (+107 points)
    • 14 reps x 132 lbs (+107 points)
    • 14 reps x 132 lbs (+107 points)
etoddsla joined the USA Weightlifting group and scored 35 points.
etoddsla logged a workout for 07/28/2015 (view advanced workout stats), lifted --- poundsPRO, did --- miles of cardioPRO, burned --- caloriesPRO, and scored 869 points:

2% incline and 182 ending HR

chornick logged a workout for 07/28/2015 (view advanced workout stats), lifted --- poundsPRO, did --- miles of cardioPRO, burned --- caloriesPRO, and scored 1,607 points:
  • 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)
    • 5 reps x 235 lbs (+145 points)
    • 5 reps x 235 lbs (+145 points)
    • 5 reps x 235 lbs (+145 points)
  • Bench 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 160 lbs (+98 points)
    • 4 reps x 160 lbs (+82 points)
    • 3 reps x 160 lbs (+66 points)
  • Deadlift  
    • 5 reps x 135 lbs (+83 points)
    • 5 reps x 135 lbs (+83 points)
    • 3 reps x 185 lbs (+77 points)
    • 2 reps x 225 lbs (+71 points)
    • 5 reps x 325 lbs (+201 points)
Show more

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