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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
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Thumb Beginner
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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

3manweaver logged a workout for 06/30/2015 (view advanced workout stats), lifted --- poundsPRO, did --- miles of cardioPRO, burned --- caloriesPRO, and scored 1,284 points:
  • Ab Pulldown  
    • 20 reps x 190 lbs (+211 points)
    • 20 reps x 190 lbs (+211 points)
    • 20 reps x 190 lbs (+211 points)
  • Lateral Raise  
    • 20 reps x 10 lbs (+20 points)
    • 20 reps x 15 lbs (+30 points)
    • 10 reps x 20 lbs (+20 points)
  • Tricep Pushdown  
    • 10 reps x 90 lbs (+54 points)
    • 10 reps x 90 lbs (+54 points)
    • 10 reps x 100 lbs (+61 points)
  • Swimming  
    • 0.85 mi - 00:25:00 (+146 points)
2 hours ago via iPhone app | Content Log this Workout Pro logo | Highfive 12 (0) High Five | Comment 12 (0) Comment | Facebook 12
kazsk8 logged a workout for 07/01/2015 (view advanced workout stats), lifted --- poundsPRO, did --- miles of cardioPRO, burned --- caloriesPRO, and scored 1,169 points:
theraptor Pro logo logged a workout in the Hugh Jackman Workout Plan for 07/01/2015 (view advanced workout stats), lifted 13,635 lbs, did 0.00 miles of cardio, burned 180 calories, and scored 1,781 points:
  • Squat  
    • 4 reps x 225 lbs (+116 points)
    • 4 reps x 225 lbs (+116 points)
    • 4 reps x 225 lbs (+116 points)
  • Walking Barbell Lunge  
    • 4 reps x 120 lbs (+61 points)
    • 4 reps x 120 lbs (+61 points)
    • 4 reps x 120 lbs (+61 points)
  • Box Lunge  
    • 18 reps x 95 lbs (+96 points)
    • 7 reps x 85 lbs (+39 points)
    • 25 reps x 85 lbs (+116 points)
    • 25 reps x 85 lbs (+116 points)
  • Swiss Ball Jackknife  
    • 25 reps (+85 points)
    • 25 reps (+85 points)
    • 25 reps (+85 points)
  • Deadlift  
    • 4 reps x 245 lbs (+126 points)
    • 4 reps x 245 lbs (+126 points)
    • 4 reps x 245 lbs (+126 points)
  • Swiss Ball Crunch  
    • 40 reps (+40 points)
    • 40 reps (+40 points)
    • 40 reps (+40 points)
nossmf logged a workout for 07/01/2015 (view advanced workout stats), lifted --- poundsPRO, did --- miles of cardioPRO, burned --- caloriesPRO, and scored 19,952 points:
  • Trap Bar Deadlift  
    • 10 reps x 135 lbs (+150 points)
    • 10 reps x 225 lbs (+251 points)
    • 5 reps x 315 lbs (+194 points)
    • 5 reps x 315 lbs (+194 points)
    • 5 reps x 315 lbs (+194 points)
  • Sumo Squat  
    • 10 reps x 135 lbs (+83 points)
    • 10 reps x 225 lbs (+139 points)
    • 5 reps x 315 lbs (+115 points)
    • 5 reps x 315 lbs (+115 points)
    • 5 reps x 315 lbs (+115 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)
    • 40 reps x 503 lbs (+2,071 points)
    • 40 reps x 503 lbs (+2,071 points)
    • 40 reps x 503 lbs (+2,071 points)
    • 40 reps x 503 lbs (+2,071 points)
    • 75 reps x 503 lbs (+3,832 points)
  • Calf Press  
    • 25 reps x 503 lbs (+688 points)
    • 25 reps x 503 lbs (+688 points)
    • 25 reps x 503 lbs (+688 points)
    • 25 reps x 503 lbs (+688 points)
    • 30 reps x 503 lbs (+814 points)
  • Leg Extension  
    • 25 reps x 100 lbs (+136 points)
    • 20 reps x 120 lbs (+133 points)
    • 15 reps x 140 lbs (+120 points)
    • 10 reps x 160 lbs (+98 points)
    • 10 reps x 180 lbs (+110 points)
    • 10 reps x 200 lbs (+123 points)
    • 5 reps x 220 lbs (+80 points)
  • Seated Leg Curl  
    • 25 reps x 80 lbs (+108 points)
    • 20 reps x 95 lbs (+105 points)
    • 15 reps x 110 lbs (+95 points)
    • 10 reps x 125 lbs (+77 points)
    • 10 reps x 140 lbs (+85 points)
    • 8 reps x 155 lbs (+79 points)
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nossmf Note to self: squats immediately after deadlifts render the lower back a painful wreck.

TylerS Pro logo logged a workout in the PJF System - Vertical Jump and Explosiveness for 06/30/2015 (view advanced workout stats), lifted 0 lbs, did 0.00 miles of cardio, burned 134 calories, and scored 522 points:
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