Notch up 100 squats a day with this 5 minute squat challenge, which will firm up all your leg muscles as well as improving your balance and coordination.

About the challenge

Intensity level: beginner/intermediate

Benefits: squats work all the main lower body muscle groups

Safety: please read the general safety information here

What you need: you just need to be wearing comfortable clothing and either have bare feet or non-slip footwear if you’re on a hard floor.

5 minute squat challenge chart

There are 4 different types of squat in the challenge. There are a total of 100 reps for each day, which should take about 5 minutes. For the first week, the reps are evenly split between each type of squat, then for the rest of the challenge the number of reps changes. The different squat variations all work your muscles slightly differently, so varying the reps challenges your muscles in different ways each day. The chart shows which types of squat you should do each day and instructions for the exercises are below the chart. For the side squats and leg raise squats, the number shown is the total number – keep alternating until you’ve done all your reps.

Exercise instructions

Squatting with good technique

Performing squats with proper form is important in order to enjoy maximum benefits of the exercise and minimize the risk of injury. Here’s why having good technique when doing squats is essential:

1. Enhanced Muscle Engagement: Proper squat form ensures that the target muscles, including the quadriceps, hamstrings, glutes, and core, are engaged effectively. This leads to improved muscle strength, tone, and endurance.

• Injury Prevention: Improper squat form can strain the lower back, knees, and ankles, increasing the risk of injury. Maintaining a neutral spine, keeping the knees aligned over the toes, and avoiding excessive weight bearing on the toes are key to injury prevention.
• Effective Movement Patterns: Squats are a fundamental movement pattern that translates into everyday activities, such as climbing stairs, getting up from a chair, and lifting objects. Proper squat technique helps develop these movement patterns correctly, enhancing overall functional movement.
• Optimal Weight Distribution: Proper squat form ensures that weight is evenly distributed throughout the feet, preventing strain on specific areas. This promotes stability, balance, and alignment.
• Increased Range of Motion: Proper squat form allows for a full range of motion, promoting flexibility and mobility in the hips, knees, and ankles. This can help prevent stiffness and reduce pain in these joints.

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