50 squats a day for 30 days: what the challenge does – and what to watch out for
Vio Coach tests the squat challenge. Squats train glutes, thighs and core – and with proper technique they are safe for the knees, a scoping review finds.
Photo: U.S. Marine Corps photo by Lance Cpl. Phuchung Nguyen / Wikimedia Commons, Public domain (cropped and resized)
Video: YouTube · Vio Coach · youtube.com
Fifty squats every day for a month: in its video the calisthenics channel Vio Coach looks at what this popular challenge does to the body. Squats work the glutes, quads, hamstrings, calves and core – with no equipment at all.
Technique and knees
The UK’s Chartered Society of Physiotherapy advises pushing the hips back “as if you were going to sit down”, with knees and trunk bending together. Feet are roughly hip- to shoulder-width apart, the chest stays up, and beginners can hold on to a wall. The common worry about knees is put into perspective by a review in “Frontiers in Sports and Active Living” (2024): 14 of 15 studies found no harm, and the deep squat appears safe with proper technique. However, the studies mainly measure joint forces, not actual injuries.
Context
The WHO recommends muscle-strengthening activities on at least two days a week for adults, plus at least 150 minutes of moderate aerobic activity. A daily squat challenge can be a good start – anyone in pain should take breaks and get persistent problems checked by a doctor.
This article is for information only and is not legal, tax, financial or medical advice. Figures as of the date stated.