30-Day Squat Challenge - FAQs

Squat every day for 30 days and raise money for Cancer Research UK. This can be done in whatever way suits you. Complete as many squats as you can over the 30-day period, all in one go or break them up throughout the day. 

This is a personal challenge and you can start/finish your challenge at a time that is most convenient for you. If you can’t complete your squats on a particular day, you can make up for it at any point in the challenge.

You can complete the challenge in a way that suits you and do however many squats you feel comfortable with. There are people of all levels of fitness doing this challenge. The important thing is that you're doing something that challenges you. However you choose to complete the challenge and raise money, you’ll be helping beat cancer. Download your training plan to help get you started.

There is no entry fee for this challenge. You can collect sponsorship for Cancer Research UK through your Online Giving Page. This will automatically be sent to us once paid onto your fundraising page. 

There is not a minimum amount of fundraising that we set, but we recommend that they set a reasonable target of raising about £150.  

We trust you! You don’t need to provide evidence that you’ve completed the challenge to us. Updating your friends and family on your online fundraising page is more important! Make sure you keep them posted on your progress and share videos and photos throughout the month; the more updates the better. Supporters who regularly post their progress raise on average 40% more. 

Don’t worry, you can make it up on another day or extend your challenge into the following month if needed. Complete the challenge in a way that suits you. 

1. To begin, your feet should be width apart.
2. Keep your chest up, your shoulders back and engage your abs. Shift your weight to your heels.
3. Start bending your knees and pushing your hips back into a sitting position. Ideally move until the back of your thighs are parallel with the floor. If this too difficult or painful, squat at a pain free depth.
4. To come up, push through your heels. Make sure to breath throughout the entire movement.

For more tips on how to do squats, follow this link to Runners World. 

Unfortunately, medals come at a huge cost to the charity so we will not be sending these out. However, we will send all supporters a digital medal and certificate.