Never skip leg day.
That's one of the Ten (or so, we're not actually counting) Gym Commandments-and it can be one of the toughest ones to follow. Schedules get filled up, excuses get made, and sometimes, working out your lower body just sucks>>>P. Some guys need a little extra help to stay on the straight and narrow with consistent leg day training, and we have just the solution to keep them on the right path.
This 4-Week Squat challenge is an opportunity to commit to a lower body workout every. Single. Day. We're not pushing you to stay in the gym (or wherever you're exercising these days) for hours to get this done; all you'll need for most of these daily sessions is a few minutes. They're moves you can do on their own, or exercises that can slide right into your normal workout split.
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But you won't be squatting just to do squats. This challenge has a definite guiding principle and one ultimate goal: increase your max number of bodyweight squats in 1 minute from Day 1 to Day 28. By the end of the month, hopefully you're not just hitting more reps-you should be squatting better, moving better, owning tension as you lower to the ground, and feeling more comfortable in your hips too.
You might take the challenge and find that your final number of reps doesn't go up when you take the final test. But if your movement quality is improved and you're squatting like a boss instead of squatting to survive, you've done really, really good.
This will be the month you'll never skip leg day, and you can build onto that consistency in every month after it.
The 4-Week Squat Challenge Setup
© AzmanJaka - Getty Imagesgettyimages-621362046
This is what the challenge is all about: improving your basic squat. Focus on your form here, rather than pushing big weights or hitting a pre-determined depth.
Working on hinge movements, like deadlift variations and swings, can be helpful for your squats because they target your legs and posterior chain in a different way.
Isometrics can be helpful to build strength, and if you're going to be moving, it pays to be mobile.
We rarely find ourselves in positions with both feet planted squarely on the ground in the real world, so your training shouldn't be limited to bilateral movements like standard squats. Shift the focus to one side of your body, then the other, to bolster strength, balance, and stability-and you'll only see benefits once both feet are back on the ground.
- Day 5: Multiplanar/Lateral Movement
Similarly, we rarely move in just one direction in the real world. You should be mixing in exercises in each plane of movement-in other words, moves that force you to go to the side and backwards or feature rotation so you can build real world strength.
Why take a challenge if you're only repeating the same vanilla variations day in and day out? Take this opportunity to get outside the box with a more difficult maneuver.
- Day 7: Bodyweight Squat for Reps
This is your chance to put your work to the test and chart your progress. Set a timer for 1 minute, and pump out as many bodyweight squats as you can with perfect form. Make sure to compare your progress from week to week.
© Eric Rosati/Men's Healthsquat challenge
START BY PERFORMING AS MANY BODYWEIGHT SQUATS AS YOU CAN IN 1 MINUTE. THIS IS YOUR BASELINE.
Form keys for the bodyweight squat: Your feet should be at about shoulder-width apart to start, with your core engaged. Keep your weight distributed toward the back of your feet, but don't let your toes come off the ground. Pretend you have a chair behind you and you're simply trying to sit down with control, keeping your chest up. Then, aim to lower your torso until your thighs are about parallel to the ground. Your depth depends on where you feel most comfortable, but you should be aim to get to where you're just below parallel. Don't allow your knees to cave in, and squeeze your glutes to stand back up into the starting position. You can put your hands on top of your head, or pretend you're holding a weight at chest height.
WEEK 1
Day 1: Goblet Squat for max reps in 30 seconds
Grab a dumbbell or kettlebell, follow these form guidelines, and knock out your reps.
Day 2: Romanian Deadlift
Perform 3 sets of 8 to 10 reps. If you don't have a barbell, load up using dumbbells, or just hold a broomstick and focus on moving with perfect form.
Day 3: Basic Wall Sit
Never mind the challenge in the video above-start by holding a wall sit for 30 to 45 seconds. Repeat for 3 rounds. (If you're more advanced, feel free to add a load).
Day 4: Split Squat
Perform 3 sets of 8 reps per side. Beginners, go without a load until you feel comfortable with the stance.
Day 5: Lateral Lunge
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Perform 3 sets of 8 reps per side. Again, beginners should work without weight and ignore the extra leg drive.
Day 6: Reverse Hover Lunge to Knee Drive
Perform 3 sets of 8 reps per side. Ditch the weights here if you're not an advanced exerciser. Instead, focus on balancing during the reverse lunge and creating power with the knee drive.
Day 7: Max Bodyweight squats in 1 minute
Set a timer for 1 minute, then bust out the squats. Keep your form perfect. Take note of how many reps you got this week, but don't be discouraged if you don't see improvement or match the first number.
WEEK 2
Day 1: Front Rack KB/DB Squat for max reps in 30 seconds
Grab a weight and take cues from the guide above for this useful position before maxing out reps for 30 seconds. Just make sure you make it a position of work>>>P.
Day 2: Conventional Deadlift
Perform 3 sets of 8 to 10 reps. If you don't have a barbell, load up using dumbbells, or just hold a broomstick and focus on moving with perfect form.
Day 3: Spidey Lunge to T-Spine Reach
Perform 3 rounds of 3 reps per side, making sure to move with intention.
Day 4: Reverse Lunge
Perform 3 sets of 8 reps per leg. Beginners should start without holding weights until they find their balance.
Day 5: Cossack Squat
Focus only on the cossack squat here-that is, the lateral squat out to the side. Beginners, don't hold a load until you feel comfortable with the movement. Perform 3 sets of 6 to 8 reps.
Day 6: Goblet Squat Tension Finisher
Hold a goblet squat for 5 seconds, then give 5 reps. Hold a goblet squat for 4 seconds, then give 4 reps, and so on down the line until you hit 1 second and 1 rep.
Day 7: Max Bodyweight squats in 1 minute
Set a timer for 1 minute, then bust out the squats. Keep your form perfect. Take note of how many reps you got this week, but don't be discouraged if you don't see improvement or match the first number.
WEEK 3
Day 1: Goblet Squat for Max Reps in 45 seconds
Grab a dumbbell or kettlebell, follow these form guidelines, and knock out your reps. Ramp up the time to 45 seconds this week.
Day 2: Single-Leg Deadlift
Use dumbbells or whatever weight you have on hand you can grip for this variation. Perform 3 sets of 6 reps per leg.
Day 3: Wall Sit Countup
Follow the directions here, marching to a stronger wall sit up to a 5 second hold per leg. Repeat for 3 sets. Beginners, ditch the weight.
Day 4: Bulgarian Split Squat
Use a bench, couch, or whatever low platform you have on hand for this glute-building unilateral variation. Perform 3 sets of 6 to 8 reps per leg.
Day 5: Clock Cossack Squat Series
Now, you'll add more to your cossack squat. Hit the angles as directed in the above video. Work around the clock 3 times for a set, and repeat for 3 sets per leg.
Day 6: 24-rep Goblet Squat Hellset
Grab a weight plate, book, or some other source of heel elevation for this challenge. Perform 8 reps of heel-elevated goblet squats, 8 reps of pause goblet squats, and 8 reps of standard goblet squat reps. Repeat for 3 sets.
Day 7: Max Bodyweight squats in 1 minute
Set a timer for 1 minute, then bust out the squats. Keep your form perfect. Take note of how many reps you got this week, but don't be discouraged if you don't see improvement or match the first number.
WEEK 4
Day 1: Front Rack KB/DB Squat for Max Reps in 45 seconds
Grab a weight and take cues from the guide above for this useful position before maxing out reps for 45 seconds. Again, make sure you make it a position of work>>>P.
Day 2: Kettlebell Swing
Grab a kettlebell, dumbell, or another weight with a sturdy handle and swing away. Perform 3 sets of 15 reps.
Day 3: Hip and Hamstring Mobility Flow
Follow the directions in the video above for this solid mobility flow.
Day 4: Pass-Through Bulgarian Split Squat
Grab just one weight for this Bulgarian variation. When you squat down, pass the weight between your leg. Try 3 sets of 8 reps per leg.
Day 5: Rotational Cossack to Lunge Finisher
Start with a rotational squat, then pivot into a reverse lunge. Repeat 5 times. Switch legs and repeat. Do 3 sets per leg total.
Day 6: Pistol Squat/Single-Leg Negative Squat to Box
The pistol squat is the hardest squat to learn-so think of this as the biggest challenge of the challenge. If you have the mobility and strength, do 3 sets of 5 reps per leg. If you can't, stand on one leg, then lower down slowly onto a box or couch before squeezing your glutes to push back up to standing. Do 3 sets of 5 reps per leg.
Day 7: Max Bodyweight squats in 1 minute. Let us know your total!
This is what all the work has been for. Set a timer for 1 minute, then bust out the squats. Keep your form perfect. Take note of how many reps you got this week, then share your results with us on Instagram>>>P.
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