5 minute squat challenge

About this 5 minute squat challenge

5 minute squat challenge

Intensity level: beginner/intermediate

Benefits: squats work all the main lower body muscle groups

Safety: please read the general safety information here

Warm up: you should warm up your muscles and joints by doing the warm up exercises shown in the exercise instructions section below.

What you need: as the squat jump is a high impact exercise, you should wear trainers to absorb some of the imact.

5 minute squat challenge chart

The challenge uses 6 types of squat. Instructions for the basic, side, jump and leg raise squats are below the chart. The “down slow” and “up slow” are just variations on the basic squat:

  • Down slow – count to 3 as you lower into the squat and then come up at normal speed
  • Up slow – go into the squat at normal speed and then count to 3 as you come up

The chart shows which types of squat you should do each day. Each day do 2 sets of 20 reps (that is, do all 3 types for 20 reps each, then start again and do a second set). For the side squat and leg raise squat, it’s 20 total – not 20 each side.


Exercise instructions

Warm up

Warm up your leg muscles each day by doing 12 knee lifts:

Warm up Knee lift

Challenge exercises


5 minute squat challenge - Side squat

Turned out squat

Squat jump

Squatting with good technique

Performing squats with proper form is important in order to enjoy maximum benefits of the exercise and minimize the risk of injury. Here’s why having good technique when doing squats is essential:

1. Enhanced Muscle Engagement: Proper squat form ensures that the target muscles, including the quadriceps, hamstrings, glutes, and core, are engaged effectively. This leads to improved muscle strength, tone, and endurance.

  • Injury Prevention: Improper squat form can strain the lower back, knees, and ankles, increasing the risk of injury. Maintaining a neutral spine, keeping the knees aligned over the toes, and avoiding excessive weight bearing on the toes are key to injury prevention.
  • Effective Movement Patterns: Squats are a fundamental movement pattern that translates into everyday activities, such as climbing stairs, getting up from a chair, and lifting objects. Proper squat technique helps develop these movement patterns correctly, enhancing overall functional movement.
  • Optimal Weight Distribution: Proper squat form ensures that weight is evenly distributed throughout the feet, preventing strain on specific areas. This promotes stability, balance, and alignment.
  • Increased Range of Motion: Proper squat form allows for a full range of motion, promoting flexibility and mobility in the hips, knees, and ankles. This can help prevent stiffness and reduce pain in these joints.

Related to 5 minute squat challenge

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