100 Squats a Day Challenge
A daily squat challenge only works when every member counts the same movement. One hundred is the template. Choose a sustainable target when you create the challenge.
What this challenge means
This challenge means 100 total bodyweight squats each day. Keep the same below-parallel standard, split the total into sets, or lower the target before you start.
The strict rep
Stand with balanced feet. Squat until your hips pass below your knees, then stand with straight hips and knees. Keep the whole foot down.
Review the full Bodyweight Squats form guide before the group starts.
Test your current pace with the squat test chart. The chart uses Allena's age-blind 30-second placement bands.
Not sure which reps reach depth? Use the Coach squat-depth check before the challenge starts.
Choose the target, keep the standard
- Choose a daily target that preserves full depth before you create the challenge.
- Use a stable target behind you to learn consistent depth without sitting on it.
- Split the total into small sets and keep the same below-parallel standard.
The 30-day schedule
- Days 1–3: use ten small sets of ten and confirm the same depth for every member.
- Days 4–7: keep the daily total stable. Try five sets of twenty only when depth stays consistent.
- Days 8–14: use the repeatable split and keep the whole foot down.
- Days 15–21: keep the target stable. Rest or reduce the target if later reps become shallow.
- Days 22–29: repeat the split that preserved depth and recovery.
- Day 30: complete the final daily total and compare completed days with the group.
Checkpoints along the way
- Day 1: agree on depth and record a controlled first set.
- Day 7: check whether heels stay down and every rep still reaches depth.
- Day 14: rest or catch up later if the final sets become shallow or unstable.
- Day 30: finish the final target and compare completed days.
Allena tracks the same daily target for everyone and shows shared progress across the challenge.
Start the 100 × 30 challengeChallenge questions
Do all 100 squats need to be consecutive?
No. This challenge tracks a daily total. Split it into smaller sets while keeping the same depth standard.
Can Coach check my squat depth during the challenge?
Coach provides a separate bodyweight squat depth check. Use it to review depth rep by rep.
Can I lower the daily squat target?
Yes. Choose a repeatable target before the challenge starts. One hundred is not a universal benchmark.