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The Sofa Squat Challenge - #MakeYourMove

Getting up off the couch for a cuppa will never be the same again!

The Sofa Squat challenge is for anyone who wants to be a little healthier but still loves time on the couch.

Not only will this short daily routine work your behind and leg muscles, but it will also help strengthen your lower back.

Think you know how to get up off the sofa? Think again. You’ve been doing it wrong for years. The good news is that it’s never too late to get it right.

The challenge in a nutshell

Your Why
Aim Stand up off the sofa using the correct technique every time.
Benefits Sofa Squatting not only builds strength in your legs, buttocks and back, but it is also a weight baring exercise that is good for your bones as well.
Goal Give yourself up to 100 days if you are starting with a small amount of leg strength, and commit to doing the routine daily. Start with at least 10 Sofa Squats a day, then when you feel comfortable move on to 20, then 30, then 40, building up to 100 over the 100 days. Don鈥檛 worry if it takes you longer than 100 days. Everyone鈥檚 strength is different.
Next steps How many can you do? Once you feel you can do 100 with the proper technique then why not add some weight to it? A tin of bean or soup will do it.

Your daily routine

Step 1 – Getting up

  • Sitting on the edge of the sofa, have you feet shoulder width apart and back straight.
  • With the weight going through your heels push up as you stand.
  • Use the armrest if you need to at first
  • Make sure that you’re keeping your back straight. Stop yourself from bending forward.
  • As you stand up, tense your buttocks and steady yourself on the spot.
  • Keep your back straight – this is really important. That is why we keep saying it.

Step 2 – Sit back down

  • Standing up straight, with your feet shoulder width apart, lower yourself down slowly to the count of 5 seconds.
  • Lead with your buttocks, keeping your back straight as you sit back down into the sofa.
  • Keep the movement slow and controlled - this is what builds strength. If you go down too fast you won’t feel any resistance and you won’t get any of the benefits.
  • Use the armrest if you need to at first.
  • When you feel your behind on the sofa, gently ease your pelvis back just a little to support your lower back.

Step 3 – Do it again!

  • Repeat the Sofa Squat 10 times.
  • If 10 is difficult at first, do what you can.
  • When 10 starts to feel easier, do another 10, then another 10 building up to 100 squats from the couch.
  • When you do start to build up the number of squats you are doing, make sure you take a short break between every 20 repetitions. So you’ll eventually be doing 5 sets of 20 sofa squats.
  • If you are starting with an assisted sofa squat (i.e. using an armrest), make sure you try it unassisted when you feel stronger. The idea is to get enough strength that your legs can support you without needing to push your back or use the armrest.
  • Test yourself by getting up this way every time you get up off the sofa. It’s good for you.
  • If you are already pretty strong in your legs, practice getting out of the sofa this way anyway – give your back a rest and make this simple but everyday move a mini leg workout.

Don鈥檛 forget

  • Track your results - motivation looks different for everyone, but nothing helps you to see progress like looking back at how much you have achieved.
  • If you would like to keep a manual diary, print and keep notes.
  • Show us how you are getting on. Use #MakeYourMove on , or to join the conversation and see who else is sofa squatting and improving their lower body strength.

Need more convincing?

If the mere thought of doing any exercise makes you sink into the sofa deeper, this really is the challenge for you. You have to get off the couch eventually anyway, so there is no harm in testing yourself to see if you can do the perfect Sofa Squat. Go on. Earn your next cuppa.

Make it a family challenge

The earlier in life you learn to get off the sofa the correct way, the longer your back stays healthy so get the kids involved.

Make ad breaks or time in between shows more fun by turning it into a game or competition.

The Strength Challenges