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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
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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

chornick logged a workout for 03/30/2015 (view advanced workout stats), lifted --- poundsPRO, did --- miles of cardioPRO, burned --- caloriesPRO, and scored 1,543 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)
    • 5 reps x 235 lbs (+145 points)
    • 5 reps x 235 lbs (+145 points)
    • 3 reps x 235 lbs (+98 points)
  • Bench Press  
    • 5 reps x 45 lbs (+23 points)
    • 5 reps x 45 lbs (+23 points)
    • 5 reps x 65 lbs (+39 points)
    • 3 reps x 95 lbs (+39 points)
    • 2 reps x 135 lbs (+42 points)
    • 3 reps x 165 lbs (+68 points)
    • 4 reps x 165 lbs (+84 points)
    • 3 reps x 165 lbs (+68 points)
  • Deadlift  
    • 5 reps x 45 lbs (+23 points)
    • 5 reps x 95 lbs (+58 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 280 lbs (+172 points)
7 hours ago via iPhone app | Content Log this Workout Pro logo | Highfive 12 (1) High Five | Comment 12 (0) Comment | Facebook 12
RZRBK3 logged a workout for 03/30/2015 (view advanced workout stats), lifted --- poundsPRO, did --- miles of cardioPRO, burned --- caloriesPRO, and scored 5,343 points:
  • Bench Press  
    • 10 reps x 45 lbs (+45 points)
    • 10 reps x 135 lbs (+150 points)
    • 10 reps x 205 lbs (+228 points)
    • 7 reps x 225 lbs (+184 points)
    • 3 reps x 245 lbs (+102 points)
    • 5 reps x 225 lbs (+139 points)
    • 6 reps x 205 lbs (+146 points)
    • 7 reps x 205 lbs (+167 points)
    • 9 reps x 185 lbs (+188 points)
    • 12 reps x 135 lbs (+177 points)
    • 12 reps x 135 lbs (+177 points)
    • 12 reps x 135 lbs (+177 points)
  • Incline Dumbbell Bench Press  
    • 14 reps x 50 lbs (+75 points)
    • 10 reps x 55 lbs (+60 points)
    • 8 reps x 60 lbs (+54 points)
    • 10 reps x 55 lbs (+60 points)
    • 10 reps x 50 lbs (+55 points)
    • 12 reps x 45 lbs (+54 points)
  • Dumbbell Fly  
    • 12 reps x 30 lbs (+36 points)
    • 10 reps x 35 lbs (+35 points)
    • 10 reps x 40 lbs (+40 points)
    • 12 reps x 35 lbs (+42 points)
    • 15 reps x 30 lbs (+45 points)
  • EZ-Bar Bench Press  
    • 30 reps x 65 lbs (+104 points)
    • 30 reps x 85 lbs (+137 points)
    • 17 reps x 115 lbs (+110 points)
    • 15 reps x 115 lbs (+99 points)
    • 25 reps x 85 lbs (+116 points)
    • 35 reps x 65 lbs (+120 points)
  • Overhead Rope Tricep Extension  
    • 15 reps x 55 lbs (+47 points)
    • 15 reps x 55 lbs (+47 points)
    • 15 reps x 55 lbs (+47 points)
    • 14 reps x 55 lbs (+44 points)
    • 12 reps x 55 lbs (+38 points)
  • Standing Overhead Dumbbell Tricep Extension  
    • 15 reps x 55 lbs (+88 points)
    • 12 reps x 55 lbs (+71 points)
    • 15 reps x 55 lbs (+88 points)
    • 15 reps x 55 lbs (+88 points)
    • 20 reps x 55 lbs (+115 points)
  • Machine Military Press  
    • 25 reps x 25 lbs (+32 points)
    • 15 reps x 55 lbs (+47 points)
    • 15 reps x 70 lbs (+60 points)
    • 12 reps x 70 lbs (+49 points)
    • 12 reps x 55 lbs (+38 points)
  • Lateral Raise  
    • 20 reps x 20 lbs (+40 points)
    • 15 reps x 25 lbs (+38 points)
    • 12 reps x 30 lbs (+36 points)
    • 15 reps x 25 lbs (+38 points)
    • 15 reps x 20 lbs (+30 points)
  • Incline Treadmill Walking  
    • 3.30 mi - 00:45:00 (+292 points)
theraptor Online Pro logo logged a workout for 03/30/2015 (view advanced workout stats), lifted 6,560 lbs, did 1.57 miles of cardio, burned 247 calories, and scored 1,220 points:
  • Shrug  
    • 12 reps x 120 lbs (+85 points)
    • 12 reps x 140 lbs (+99 points)
TylerS Pro logo slept 9.75 hours on 2015-03-29
TylerS Pro logo walked 9,362 steps on 2015-03-28
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