Drop it Like a Squat: Advanced 20-Day Squat Challenge

We love us a good squat. Don't get us wrong, burpees, lunges, and deadlifts are great but when you get right down to it, squats are where it’s at.

There's a reason we get giddy just thinking about squats: Squats are an all-in-one move that works your glutes, thighs, and core, while burning epic calories. What's not to love?

Before you attempt this 20-day challenge be sure to perfect your squat form. Failure to do so could lead to your not getting the full benefit of the movement and even worse, set you up for injury.

Get to Know Your Squats

Basic Squat. Start in a standing position with feet shoulder-width apart. Contract your core, push your hips back and bend your knees, lowering the body into a squat. Focus on lowering your weight into your heels, not away from them.

Sumo Squat. Stand with feet wider than shoulder-width apart and toes slightly turned out. Keeping chest up and knees out, push hips back and lower down into a squat. Remember, weight in heels. You'll feel the quad burn in no time.

Air Squats. Air squats take traditional squats to a whole new level of ugly. Start in a basic squat position (weight in those heels!), jump as high as you can, and land in a low squat, shifting weight back to the heels. You'll burn a sweet 14 calories per minute while performing the movement. 

Narrow Squat. Begin in standing position with feet together and hands clasped in front of your chest. Lower down until thighs are parallel to floor. 

Squat Pulses. Ready to feel the burn? Find your sumo squat position, drop it as low as you can. Hold and pulse for 30 seconds. It sounds easier than it is, I promise. 

Pistol Squats. To say that pistol squats are challenging would be an understatement. Pistols call on strength, balance, and mobility to be executed simultaneously. Start in a standing position with feet shoulder-width apart. Place heel of left foot on the floor slightly in front of you, toes up. Raise left leg up you push hips backwards and bend into a squat on the standing leg. Push back to start. Note: if you're not ready for pistols don't feel bad, they're tough! Swap the pistols out for sumo squats. You'll still get a great workout. 

Love a good fitness challenge? We do too! Try this two week plank challenge, next.


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