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Advanced Squat Challenge

Fitness 28-Day Challenges  The Squat Challenge That Works  Advanced

Difficulty: Muscles Targeted: Equipment:
Advanced Thighs (quadriceps),
Buttocks (gluteus maximus)
Bodyweight
Box/Chair

Before embarking on this challenge, it’s important that you familiarise yourself with the challenge rules, and correct exercise technique as explained below.

If you have any questions, feel free to ask them here.

Otherwise, don’t hesitate to get started! Good luck!

Friendly Note: These challenges were created exclusively for the Travel Strong Members Area. While I encourage you to do the challenges with your friends, please do not share them on social media sites such as Pinterest, Twitter, Facebook and Instagram. Thanks!

Advanced Squat Challenge

Download Printable Planner For This Challenge

Exercise Technique:

High Box Pistol Squat

To set up for this variation find a box, chair or stool that is just below hip height. Stand just in front of it so that your heels are very close to (but not touching) the box. From there lift your arms out straight in front of you and do the same with one leg. You can have your knee bent slightly if this is too difficult, but you should work towards keeping your leg straight. Maintain this position and sit back until your butt touches the surface. Make sure the knee of your squatting leg is tracking directly over your toes and your weight is on your mid-foot. Quickly stand back up by squeezing the glute of your squatting leg and driving through your heel. Do the prescribed number of reps and repeat on the other side.

Click here to view a video demonstration of this exercise.

Mid Box Pistol Squat

For this variation you will need a surface that is lower than before and closer to mid-thigh height. Ensure that you maintain good form as you squat lower than you did before. Remember the reps are for each leg.

Click here to view a video demonstration of this exercise.

Low Box Pistol Squat

Find a surface that is lower still. It should be around knee height or lower. This will be almost as difficult as the full pistol squat but will help you build awareness of how low you need to go and give you something to fall on should you lose strength in the bottom position.

Click here to view a video demonstration of this exercise.

Pistol Squat

Once you’ve mastered all of the box pistol squat variations you will have sufficient strength to perform an incredibly impressive free standing pistol squat. Not only is the pistol squat extremely impressive to see, but by now you will have built a great deal of strength throughout your entire body (not to mention a great butt and thighs!)

Click here to view a video demonstration of this exercise.

Ready For The Next Challenge?

Difficulty: Intermediate

Do as many rounds as pretty (AMRAP) of this circuit in 10 minutes. Take breaks as needed (but try to take them at the end of a round).

Click here to view: the workout | downloadable PDF