1,000 Squat Challenge

Back to Routine. Summer's over, the grind is back. Kick off fall with 1,000 squats — about 34 a day. Bodyweight, goblet, and box squats all count.

Free. Runs every September.

Live now through 2026-09-30. Join now

How it's counted

• Log squat reps daily
• Goal: 1,000 total by month end (about 34 a day)
• Bodyweight, goblet, box, and weighted squats all count
• Squat only as deep as feels fine.
• Encourage others on the leaderboard
• Muscle burn is normal. Chest pain, dizziness, unusual breathlessness or sharp joint pain: stop and get checked.

FAQ

Is it free?

Yes. Every Adi.fit challenge is free to join with a free account — no credit card, no in-app purchase.

Do I need any equipment?

None. Bodyweight only — a chair works fine for beginners.

How much do I need to do each day?

Back to Routine. Summer's over, the grind is back. Kick off fall with 1,000 squats — about 34 a day. Bodyweight, goblet, and box squats all count.

Does it work with Apple Health or Health Connect?

Not directly for this challenge. By hand — log your number on the challenge page whenever you get to it.

What if I miss a day?

Nothing resets. It's a running total for the month, so a missed day just means catching up when you can.

Can beginners do it?

Almost everyone — a sit-to-stand from a chair counts as a squat. Sore knees or hips? Only go as deep as feels fine; partial reps still count.

What happens when I finish?

You get a finisher card to share, and 1,000 Squat Challenge comes back again next September — same rules, fresh start.