\u2018I\u2019m doing it for my favourite slap head who\u2019s beaten cancer, for a family member who\u2019s still fighting it, and for little Sam who sadly recently lost his battle but he left a big impression with everyone who knew him. Every squat helps raise money for life-saving cancer research, so sign up for your free Cancer Research UK T-shirt and let\u2019s squat our way through August together \u2013 who\u2019s in?\u2019<\/p>\n
![\"Image](\"https:\/\/www.europesays.com\/ie\/wp-content\/uploads\/2026\/08\/1786808480_623_poster.jpg\")
<\/p>\n
Instagram @rachelrileyrr<\/p>\n
Rachel Riley\u2019s squat challenge tips and progress<\/p>\n
Now, with half of the challenge done, Riley has some tips. \u2018I\u2019m nearly halfway through August\u2019s 100 squats a day challenge for Cancer Research UK,\u2019 she said in another Instagram<\/a> post. \u2018What these are, are wholesome squats for charity; what these aren\u2019t are slut squats, whatever my production team might say.\u2019 <\/p>\n Do smaller batches each day to avoid muscle soreness<\/p>\n \u2018I realised pretty quickly that 100 squats in one go was a recipe for not being able to walk, so splitting them up is working nicely for @cr_uk<\/a>\u2019s #100SquatChallenge<\/a> doing 100 squats every day in August to raise money in the fight against cancer.\u2019<\/p>\n Your footwear will impact your technique<\/p>\n \u2018I\u2019m sure my squat technique<\/a> is still terrible, not aided at work by wearing heels, but hey ho, I\u2019m still going strong on day 13! My lovely colleagues kindly noted how mine resemble a certain dance move from the 2010s, IFKYK.\u2019<\/p>\n What a squat challenge will do for your body<\/p>\n If Riley\u2019s challenge has inspired you, there\u2019s good reason to try it yourself \u2013 not least for raising money for charity. <\/p>\n It will build full-body muscle <\/p>\n ‘The squat is such a popular strength movement as it involves working several muscles and joints working together at once,’ says personal trainer Sam McGowan<\/strong><\/a>. ‘There are only a few [compound] movements that have such an effect.’<\/p>\n It will make you stronger<\/p>\n McGowan adds: ‘Using both upper, lower and core muscles throughout the squat will help you not just with day-to-day activities such as walking, climbing stairs, lifting, bending or carrying but it will also help us with our physical performance.’<\/p>\n It will make you more mobile <\/p>\n Studies<\/a> show that squats are a form of mobility training as well as strength training: moving repeatedly through a deep range of motion (going as low as you can without compromising your form) can help you build strength and control at the end ranges of your hips, knees and ankles.<\/p>\n It will build your core strength <\/p>\n Every squat is a mini core workout:<\/strong> your abs, obliques and lower-back muscles have to switch on to stabilise your trunk as you lower into a squat, then lift your body. Studies<\/a> have found squats can produce substantial activation of these muscles, particularly when weight is added.<\/p>\n Do I need to do 100 a day?<\/p>\n If 100 sounds like a lot per day, it is. The good news is McGowan says you don’t need that many to reap the benefits. In fact, rather than doing daily squats at all, giving your muscles time to rest between squat days is best. As a rule of thumb, take a least a day off in between squat-heavy workouts, or train other muscle groups like upper body or core.<\/p>\n One of our most frequently asked questions here at <\/strong>Women\u2019s Health<\/strong>? How to build muscle and burn fat at the same time. So, we asked superstar trainer <\/strong>Oyinda Okunowo<\/strong><\/a> exactly how to do it. In this 4-week plan \u2013 created exclusively for <\/strong>Women\u2019s Health<\/strong> COLLECTIVE members \u2013 you\u2019ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.<\/strong><\/p>\n Get the plan<\/a><\/strong><\/p>\n As Women\u2019s Health UK\u2019s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism.<\/p>\n After earning a first-class degree in journalism and NCTJ accreditation, she secured her first role at Look Magazine, where she launched the magazine\u2019s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!<\/p>\n Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner\u2019s World and Red. Today, she oversees all fitness content across Women’s Health online and in <\/a>print, spearheading leading cross-platform franchises, such as \u2018Fit At Any Age\u2019, which showcases the women proving that age is no barrier to exercise.<\/p>\n She has also represented the brand on BBC Radio London, plus various podcasts and Substacks \u2013 all with the aim to encourage more women to exercise and show them how. Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram. \u00a0\u00a0<\/p>\n![\"fit](\"https:\/\/www.europesays.com\/ie\/wp-content\/uploads\/2026\/08\/77e2df08-cda1-47d3-ae92-5d0fcd324a80.jpg\" "\\"fit")
![\"Headshot](\"https:\/\/www.europesays.com\/ie\/wp-content\/uploads\/2026\/08\/1786808483_13_3c8d88e6-1a98-41e9-804d-2de8b0b9d75a_1741783208.file.png\" "\\"Headshot")
<\/p>\n