Take on a Squat Challenge in October

As recreational CrossFitters, we love the structure of WODs and the energy of our community. But progress doesn’t have to be limited to what’s on the whiteboard. One of the best ways to build real-world strength and mobility is by sneaking intentional movement into everyday life. And what better place to start than with one of the most functional movements—and the star of Squatober—the squat.

Here are three squat challenges that are easy to incorporate into your daily routine. They’re scalable for all fitness levels and effective for building strength, mobility, and endurance—even for more seasoned athletes.

1 | The “Sit-to-Squat” Workday Challenge

Goal: Accumulate 50 to 100 squats per day, without disrupting your normal schedule.

How it works: Every time you sit down—whether at your desk, on the couch, or at the dinner table—perform five squats first. That’s it.

Why it works: This challenge turns passive sitting into active engagement. It builds volume over time and keeps your hips and knees mobile, particularly if you're desk-bound. Scale the reps up if you're more advanced, or add a pause at the bottom for an extra burn.

Pro tip: Want more of a challenge? Add a loaded object (such as a backpack or even your child) and turn it into a goblet squat.

2 | The “Toilet Mobility” Squat Hold

Goal: Accumulate 3 to 5 minutes in a deep squat hold every day.

How it works: Each time you go to the bathroom, spend 30 seconds in a deep squat hold (before or after you go). Try to keep your heels down, chest up, and knees tracking over toes. This is about mobility, not maximum effort.

Why it works: Deep squat holds improve hip, ankle, and thoracic mobility—essentials for everything from clean technique to injury prevention. Advanced athletes can add to the challenge by holding a kettlebell (or other heavy object) or reaching overhead.

Pro tip: You can make this a mindfulness moment, too. Breathe deeply during the hold and focus on body awareness.

3 | The “Unbroken 100” Evening Challenge

Goal: Complete 100 unbroken air squats with good form.

How it works: Set a timer in the evening (before dinner or TV time, for example) and knock out 100 unbroken air squats. No stopping, no cheating depth, and no compromising form.

Why it works: This builds muscular endurance and mental toughness. If 100 is easy, add a tempo (3 seconds down, 1 second pause, explode up), or wear a vest. You can also scale down the reps if 100 unbroken squats isn’t currently in your wheelhouse.

Pro tip: Track your time and try to beat it each week, or challenge your friends, family, or training partners to a race.

These challenges are simple, but don’t underestimate their impact. The key here is consistency. Pick one challenge, and commit to it for a week. Then rotate. You’ll notice improved mobility, stronger legs, and even an increase in mental toughness from committing to challenge yourself.