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Beginner Squat Challenge

Fitness 28-Day Challenges  The Squat Challenge That Works  Beginner

Difficulty: Muscles Targeted: Equipment:
Beginner 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!

Beginner Squat Challenge

Download Printable Planner For This Challenge

Exercise Technique:

Counterbalance Box Squat

The counterbalance box squat is simply a basic squat, but done to a surface like a chair or stool. You use your arms as a counterbalance to make the exercise easier, and the surface as a way of measuring your depth. Don’t sit down on the surface; touch your butt to it to make sure you are going to the same depth with each rep. You can make box squats easier by using a higher surface, or harder by using a lower surface.

Click here to view a video demonstration of this exercise.

Prisoner Box Squat

Instead of using your arms as a counterbalance, place your hands behind your head to perform what is known as a prisoner squat. A prisoner squat is more difficult than a counterbalance squat because it requires more balance and stability. Once again though, use a surface like a chair or stool to make sure you hit the same depth with each rep.

Click here to view a video demonstration of this exercise.

Counterbalance Air Squat

After a couple of weeks of squatting to a box you will have built up an awareness of how low you need to go until your thighs are parallel to the ground. Parallel (or lower) is the depth you should be aiming for with each rep. An ‘air squat’ is simply a bodyweight squat performed as per the instructions earlier in the article. ‘Air’ is used to distinguish it from other variations.

Click here to view a video demonstration of this exercise.

Prisoner Air Squat

This is the toughest variation of the 4 in the beginner squat challenge. Again, make sure you are getting as close to parallel as you possibly can, but this time place your hands behind your head to make it more challenging.

Click here to view a video demonstration of this exercise.

Ready For The Next Challenge?

Difficulty: Intermediate

You’re comfortable with the basic bodyweight squat, and can go low enough for your thighs to be parallel to the ground (or lower) with every rep. You should be able to perform at least 25 bodyweight squats in a single set with perfect form before taking on this challenge.

Click here to view: the challenge | PDF planner