Build to holding a squat position for a total of 30 minutes a day over the next 30 days.

“What’s that you say? Squat EVERY day? For THIRTY minutes?!”


The resting, flat-footed squat is an excellent position to develop health in the body, including: mobility in the ankles, knees, hips.

It's also extremely simple and can be done almost anywhere.

Here’s how it works:

Day 1: We will accumulate 10 minutes in a squat position - spread throughout the day.
Day 2: We will add one minute for a total of 11 minutes.
Day 3: 12 minutes
Day 4: 13 minutes.

By Day 21 we should be up to 30 total minutes each day.

The key here is spreading your squat time throughout the day.

Much better (and safer initially) to spend ten 1 minute sessions spread from morning to night than to try and turn this into a WOD and hit 10 minutes straight.

Here's to 30 days of connecting with one another and with our bodies through the power of the squat!

Share your progress with us on Instagram!

This challenge was originally issued by my teacher Ido Portal.