Squat Challenge

Guidelines 101

A big warm welcome to our 30 day squat challenge.

Why should we do squats? By activating our biggest muscle groups, we raised our resting metabolic heart rate, hence burning more calories each day. This will help with fatloss & improve strength. Here are some pointers on how to get the best out of the next 30 days.

  • Add ’spark‘ to YOUR challenge. The more fun we have, the easier & faster it will be for us to reach our goal.
  • Be supportive, positive and motivational to each other.
  • Let’s together ‘be our own heroes’.

The squat comes in many different forms. Here are some ideal squat patterns to follow: 

1. Sit down (on to an imaginary chair).

Sit down (on to an imaginary chair)

2. Ensure that your heels are on the floor at all times. Don’t be on your toes only. Have your entire feet on the floor.

3. Keep your entire torso straight (head, torso and lumbar in alignment). Don’t bent forward or have a curled spine.

4. Try to bring your knees over your toes as much as possible. Always keep your heels on the floor.

5. Do not let your knees collapse inwards. Drive your knees outwards.