Wellness Zone: Squatober Challenge

Join the Wellness Zone during the month of October in a fun new challenge!

Squatober will run Oct. 1-Oct. 29

Each participant that finishes the challenge will be rewarded 35 vitality points! Sign up for the challenge today by emailing the Wellness Zone staff at wellnesszone@cookchildrens.org

Tip: Squats for the day do not need to be done all at once, just complete them within a 24-hour period. You can break up the amount needed throughout your day. For example: on the days you need to do 60 reps break this up into 6 rounds of 10.

Week 1

Squat Challenge: Split squat

How to do it:

• Stand with your left foot planted about 2-feet behind you, heel lifted, as if you’re stepping back into a lunge.
• Lower your hips, bending your knees until both legs are bent at 90 degrees (this looks like a lunge position).
• Push through the heel of the front leg, and drive the hips and knees upward to starting position. This is 1 rep. Complete all reps on one side before switching legs and repeating on the other.

Week 2

Squat Challenge: Standard squats

How to do it:

• Stand with feet a little more than shoulder-width apart, hands clasped in front of chest, elbows slightly bent.
• Push your hips back, bend your knees, and lower into a squat, as if you’re sitting back onto a chair.
• Pause at the bottom, then return to starting position to complete 1 rep.

Week 3

Squat Challenge: Sumo squat

How to do it:

• Stand with feet a little more than shoulder-width apart, toes slightly turned out; place hands on your hips.
• Push hips back and squat down, keeping your chest up and knees turned out.
• Return to start position to complete 1 rep.

Week 4

Squat Challenge: Rear foot elevated split squat

How to do it:

• Stand a foot or 2 away from the bottom of a staircase, facing away from the steps.
• Place the toes of your left foot on top of the step behind you. In this staggered position, repeat the split squat movement.
• Complete all reps before switching sides and repeating on the opposite leg.

Note: Use the bottom step of a staircase at home, or substitute a stool or a bench to elevate your foot.

Week 5

Squat Challenge: Prisoner squats

How to do it:

• Stand with feet a little more than shoulder-width apart, with your hands placed behind your head.
• Push your hips back, bend your knees, and lower into a squat, as if you’re sitting back onto a chair, lowering your butt as close to the floor as you can go.
• Pause at the bottom, then lift up to starting position to complete 1 rep.