30 daysStrengthBeginner
100 Squats Every Day
Bulletproof knees, stronger glutes, no equipment.
The mission
100 bodyweight squats every single day for 30 days. Hits below parallel, chest tall, no momentum.
Daily task
Knock out 100 full-depth squats.
When to do it
Best in 4 sets of 25 across the day — protects the knees.
How to perform — step by step
- 1Feet shoulder-width, toes slightly out, weight in mid-foot.
- 2Sit back and down — chest stays tall, knees track over toes.
- 3Descend until hip crease passes below the knee.
- 4Drive through whole foot, squeeze glutes at the top.
Day-by-day plan
Pick your level — every day shows you exactly what to do, set by set.
Full depth, 4 × 25 across the day, add 3s descent in Week 2.
Week 1
Week 2
Week 3
Week 4
Week 5
Rules
- Full depth — hip crease below the knee.
- Split into as many sets as you need.
- Add a backpack of books from Week 3 if too easy.
Common mistakes
- Knees caving in — film yourself and check from the front.
- Heels lifting — work ankle mobility before adding load.
- Half reps to hit 100 — defeats the entire challenge.
Reward when you finish
10% OFF any Onyx program
Iron Legs Badge + free Lower Body program week.
A unique one-time discount code is generated just for you on Day 30. Codes are single-use and tied to your account — they can't be shared or reused.
-10%