Your 4-week squat challenge

Strengthen your legs and glutes with these squat variations.
Published 20 December 2016

Squat challenge

Note: * “Squats 30 seconds” means do as many squats as you can in that amount of time. Be sure to warm up before and stretch after each workout. As always, check with your doctor before starting any new workout routine, and always stretch before and after your workout. If week 1 is too easy, skip to week 2. That said, if you feel you’re not ready to move on, repeat a day or a week.


1. Modified squat

Stand with feet shoulder-width apart and lean your back flat against a wall or balance an exercise ball between your lower back and the wall. Bend your knees and lower into a sitting position, keeping your weight even through your heels and knees. Squeeze your glutes as you come back up to stand.

Modified squat

2. Traditional squat

Stand with feet hip-width apart and facing forward. With the weight in your heels, bend your knees and sit back as if into a chair. Keep your back straight as you lower down, and reach your arms in front of you to maintain balance. Press into your heels and squeeze your glutes as you stand back up.

Traditional squat

3. Weighted squat

In the traditional start position, hold a weighted object in your hands with your arms crossed over your chest. Bend your knees and keep the weight close to your body as you sit into the squat. Press into your heels and stand back up.

Weighted squat

4. Bosu squat

Place a Bosu ball** on the floor, soft side down. Stand on the ball, keeping your feet facing forward on the outer edges. Stand tall, then slowly bend your knees. Extend your arms in front of you to help maintain balance as you sit into a squat. Keep your heels down and squeeze the muscles in your lower body as you stand up.

**If you don’t have access to a Bosu ball, you can repeat week 3 using a heavier object.

Bosu squat