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!
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?
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
Core Challenge
Glute Challenge
Pull-Up Challenge
Push-Up Challenge
Squat Challenge
Warm-Ups:
Beginner
Intermediate
Advanced
Bodyweight Workouts:
10 minutes or less
20 minutes or less
30 minutes or less
Resistance Band Workouts:
10 minutes or less
20 minutes or less
30 minutes or less
Suspension Trainer Workouts:
10 minutes or less
20 minutes or less
30 minutes or less
Dumbbell Workouts:
10 minutes or less
20 minutes or less
30 minutes or less
Kettlebell Workouts:
10 minutes or less
20 minutes or less
30 minutes or less
Barbell Workouts:
10 minutes or less
20 minutes or less
30 minutes or less
Full-Gym Workouts: