Squat Challenge

Whilst western society has evolved somewhat in some areas, it has definitely declined in others.

What’s declined? Specifically I’m referring to strength, agility, mobility and how we interact poorly with our environments compared to history and indeed, other cultures.

Posture in particular has slid downwards… like the chins of many an iPad addicted child!

Humans were never meant to sit for hours a day, were never meant to sit on a chair and where never meant to spend countless hours with a forward hanging head. We were made to move and when we were to rest, sitting in a deep squat is our design.

Now, whilst modern ‘progress’ has given us chairs to sit and rest, it isn’t the same. More clearly, it’s not the same physiologically. The evidence is clear. Knee, ankle, hip and back pain is rife today with an unbalanced number of people.

posture evolution

So what are the benefits of sitting in a Squat?

  • Improved Ankle mobility and stability
  • Improved Knee stability
  • Improved hip mobility and stability
  • Improved thoracic spine mobility
  • Improved intestinal health and bowel movements
  • Improved capacity to undertake everyday activities
  • Improved ability to get to the floor (and up again) as you age

The Challenge

This challenge is simple, yet may prove testing. The goal each day is to spend time in a deep, rested squat position. The time per day is be accumulated and not necessarily carried out in one set – unless you can. You can spend the time over as many efforts as you like.

By the end of the 28 days the goal is to accumulate a total of 30 minutes.

How to record

You can record your daily efforts either with a simple record sheet or use your smart phones Stopwatch. Every time you sit into a squat, start the timer and stop it when you stand. Just continue the timer per set.

Rules of the Squat Challenge

  1. No REST days during the 28 days.
  2. Per day your gaol is to ACCUMULATE the allocated time. Take as many sets as needed. Work harder some days and easier other days.
  3. Foot width – around shoulder width apart. Find what works best for you to allow for maximal depth and relaxation.
  4. Foot angle – don’t stress about dogmatic musts in terms of foot angle. Again, find what works best for you.
  5. How deep should you squat? As deep as you can. If you do need support to gain some initial depth or even comfort, use a chair, a door frame or whatever is safe to hold onto to allow you to sit deep, deeper and deeperer!
  6. No tension – The squat is a RESTED position. Don’t worry about keeping a flat, upright back or tight abs. Just sit and chill.
  7. No pain. Don’t be silly and turn this into a pain enduring challenge. Do what you can do on any given set.
  8. Can’t keep heals on the floor? Raise the heals a little. Use piece of wood, two small weights discs or even the toes of your shoes.
  9. Footwear – best footwear is no footwear. Socks, sure. Shoes, try not to.
  10. Share. Don’t be a selfish squatter – share with others the many wonders of squatting, this challenge and even get the family joining in when you do your squat sessions.




Leave me a friendly message

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s