Squat and crunch challenge

About the squat and crunch challenge

Squat and ab challenge

Intensity level: intermediate

Benefits: the squats work all the leg muscles and the crunches work the “6-pack” abdominal muscles

Safety: please read the general safety information here

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

What you need: an exercise mat or some other form of cushioning for your spine. See an exercise mat buying guide here.

Squat and crunch challenge chart

There are 2 sets of the exercises each day. In the second set, you do half the reps of the first. So, on day 1 for example, do 20 squats and 20 crunches, followed by 10 squats and 10 crunches. The chart shows the reps for each exercise every day and instructions for the exercises are below the chart.

Squat and crunch challenge chart

Challenge exercises

Warm up

Do 12 knee lifts to warm up your knees and hips for the squats.

Warm up Knee lift

Challenge exercises


Basic crunch

Muscles activated during squats

Squats are a compound exercise that works multiple muscle groups in the lower body. The primary muscles activated during squats include:

  • Quadriceps: The quadriceps are the large muscles at the front of the thighs. They are responsible for extending the knees.
  • Hamstrings: The hamstrings are the muscles at the back of the thighs. They are responsible for flexing the knees and extending the hips.
  • Gluteus maximus: The gluteus maximus is the large muscle at the back of the buttocks. It is responsible for extending the hips and rotating them externally.

Squats also activate other muscles in the lower body, including the calves, adductors, and abductors. In addition, squats activate muscles in the core, such as the rectus abdominis, obliques, and transverse abdominis. These muscles help to stabilize the spine and trunk during the squat movement.

The specific muscles that are activated during a squat will vary depending on the depth of the squat and the width of the stance. For example, a deeper squat will activate the quadriceps more than the hamstrings, while a wider stance will activate the adductors and abductors more than a narrower stance.

Related to squat and crunch challenge

5 minute squat challengeAbs & glutes challenge