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Intermediate Squat Challenge

Fitness 28-Day Challenges  The Squat Challenge That Works  Intermediate

Difficulty: Muscles Targeted: Equipment:
Intermediate 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!

Intermediate Squat Challenge

Download Printable Planner For This Challenge

Exercise Technique:

Counterbalance Split-Squat

Stand in a staggered stance with one leg in front of you and one behind you. In the video demonstration the woman has her hands at her sides, but you are free to do whatever you want with them to help you find your balance. Without moving your feet, bend the knee of your front leg to squat down towards the ground. Ensure that your knee is tracking over your toes throughout the exercise, and drive through your heel to return to the start. Make sure you do same amount of reps with each leg.

Click here to view a video demonstration of this exercise.

Prisoner Split-Squat

This should be done in exactly the same way as the above, but with your hands behind your head. Focus on balancing and squatting low enough that the knee of your trailing leg touches the ground.

Click here to view a video demonstration of this exercise.

Bulgarian Split-Squat

Stand a few feet away from a stable surface that is around the height of your knee of lower-thigh. Lift one leg behind you and place your foot on the surface. You might find that you have to adjust the distance you stand away from the bench to find a position that is comfortable for you. Once again you can do whatever you want with your arms to help you balance, but you should avoid holding on to something. Keeping your torso upright (avoid leaning too far forward), bend the knee of your front leg to squat down until the knee of your rear leg almost touches the ground. Drive through your heel to return to the start. Remember to repeat with both legs.

Click here to view a video demonstration of this exercise.

Deficit Bulgarian Split-Squat

For this variation you will need a box or sturdy chair that is around knee height. Your front leg will be positioned on this box or chair, while your trailing leg should be a few feet behind you on the same surface you used for the regular Bulgarian split squat. Complete the exercise using the same technique as you did for the Bulgarian split-squat, except this time you will be going lower. Note that the video demonstration uses dumbbells rather than bodyweight alone.

Click here to view a video demonstration of this exercise.

Ready For The Next Challenge?

Difficulty: Advanced

You know you can do bodyweight squats with perfect form, and don’t find split squats challenging anymore. If you’ve been doing weighted squats in the gym, you should be able to squat your bodyweight for multiple reps before attempting pistols.

Click here to view: the challenge | PDF planner