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The mission
100 bodyweight squats every single day for 30 days. Hits below parallel, chest tall, no momentum.
Daily task
Knock out 100 full-depth squats.
When
Best in 4 sets of 25 across the day, protects the knees.
The technique
Step by step.
- 01Feet shoulder-width, toes slightly out, weight in mid-foot.
- 02Sit back and down, chest stays tall, knees track over toes.
- 03Descend until hip crease passes below the knee.
- 04Drive through whole foot, squeeze glutes at the top.
Day by day
Your plan.
Pick your level. Every day shows you exactly what to do, set by set.
Full depth, 4 × 25 across the day, add 3s descent in Week 2.
W1Week 1
W2Week 2
W3Week 3
W4Week 4
W5Week 5
The rules
Play fair.
- Full depth, hip crease below the knee.
- Split into as many sets as you need.
- Add a backpack of books from Week 3 if too easy.
Common mistakes
Avoid these.
- Knees caving in, film yourself and check from the front.
- Heels lifting, work ankle mobility before adding load.
- Half reps to hit 100, defeats the entire challenge.
🎟️
Your reward
GIVEAWAY entry — every finish earns tickets
- • Finish a challenge and you're automatically entered in our next giveaway on Instagram.
- • Each completed program counts as 10 tickets — more finishes, better odds.
- • Winners are drawn from a prize pool and announced on our Instagram.
- • Max 3 challenges running at once — tickets are earned, not farmed.