Stronger hips, better balance, more confidence in your everyday movement — it all starts with one simple move you can do anytime, anywhere: the squat.
Whether you’re in the pool or on solid ground, this 4-week challenge will guide you through seven powerful squat variations that help you move better, feel stronger, and build real-life strength that lasts.
What Elite Athletes and Everyday Movers Have in Common
No one starts at the top. Even world-class athletes begin with the basics — learning how to move well, staying consistent, and building strength over time.
Whether you’re training for a race or just want to move through life with more ease, progress begins with one thoughtful rep at a time.
That’s exactly what this challenge is about.
The 4-Week Squat Challenge: Move Smarter, One Step at a Time
Each week, you’ll focus on a different way to approach the squat — exploring foot positions, movement variations, and new ways to tune in to your body. No equipment needed. Land or water. Your pace, your rules.
Week 1: Learn the Move
Familiarize yourself with 6 different squat foot positions. Start with 10–15 reps per day.
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Day 1: Feet parallel
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Day 2: Feet wide
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Day 3: Feet narrow
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Day 4: Staggered stance (right & left)
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Day 5: Hip-width, toes turned out
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Day 6: Staggered with toes turned out
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Day 7: Rest
Focus Tip: Keep your feet grounded and press your hips back. In water? Use your palms to push the water and feel how your hips naturally shift — this activates your core and reinforces the squat pattern.
Week 2: Build Awareness
Slow it down and ask: Am I doing this in a way that serves my body?
Notice how each position feels. Is one side tighter? What happens when you change your arm position?
Focus Tip: Reach away from your hips to deepen the hinge. The water’s natural pushback gives your body instant feedback — and your brain learns what feels right.
Week 3: Measure Progress
By now, the movements should feel more natural. Ask yourself:
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Is this getting easier?
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Do I feel more stable?
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What’s working well?
If you feel ready, try:
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Adding light weights
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Increasing depth
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Sticking with what feels best
Focus Tip: You don’t need to guess. Your body will tell you — if you’re listening.
📖 Bonus Read: Exploring the Power of Self-Assessment in Your Fitness Journey
Week 4: Mix It Up
You’ve built the foundation — now it’s time to layer in small challenges.
Try variations in:
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Depth
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Speed
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Reps
Pick one tweak each day. These subtle shifts keep your brain engaged and your body adapting — helping you move with more control and confidence.
Why It Works
This isn’t just a squat challenge — it’s a smart way to build strength that matters in daily life. When you move with intention, your nervous system adapts. Everyday activities like standing, walking, and lifting become smoother, safer, and easier.
Missed a day (or a week)? No worries. Progress starts wherever you are.
Want to Keep the Momentum Going?
Join us inside Wavemakers — your next step to lasting strength, confidence, and a whole lot of fun! You’ll get access to expert-led classes (both land and water), community support, and Laurie’s signature Move Better Method™ to keep the feel-good going strong.
👉 Join Wavemakers now and start your movement journey with us today. Your body will thank you.
