December squat challenge

Anyone want to try this with me??



This is the beginner challenge. Once you have mastered the basic bodyweight squat there are two more challenges for intermediate and advanced squatters that you can find on Travel Strong.



Counterbalance Box Squat:

With your feet shoulder width apart, keep your chest up and arms out in front of you as a counterbalance.
Sit back and down onto a surface, such as a chair or stool. Let your butt touch the surface, but don’t sit down.
As you descend make sure your knees are tracking over your toes.
Return to the starting position by pushing through your heels and squeezing your glutes.

Prisoner Box Squat:

Keeping the tips from above in mind, place your hands behind your head rather than out in front of you.
Use a lower chair or stool than before to make sure you are squatting deeper.
Over the course of the week keep lowering the surface until your thighs are parallel (or lower) to the ground when in the bottom position.

Counterbalance Air Squat:

Remove the chair or stool and put your arms out in front of you.
Squat down as before, ensuring that your thighs are parallel to the ground (or lower). The deeper you squat the more muscles you activate.
Remember to keep your torso as upright as possible by keeping your chest up.

Prisoner Air Squat:

Put your hands behind your head once again and continue squatting as low as you can.
Remember: chest up, feet shoulder width apart, knees tracking over toes, sit back, and push through your heels.
By the end of the month, you should be able to do a basic bodyweight squat with great form.