Strength discipline · Bodyweight
Bodyweight squat
Bodyweight squat is a strength discipline in BYOH, trained with bodyweight and building legs and stamina. Its ladder runs from 5 reps at Level 1 to 200+ reps at Level 9, and Level 10 is the world record.
The ten levels
BYOH measures a discipline in ten cleared levels. Level 9 is a genuine feat; Level 10 is the standing world record, which is there to be looked at rather than reached.
Bodyweight squat starts at Level 1 with 5 reps. Level 5 asks for 55 reps, and Level 9 - the last level a person can train towards - 200+ reps. The largest single jump is from Level 8 to Level 9, 145 reps to 200+ reps.
| Level | Target |
|---|---|
| 1 | 5 reps |
| 2 | 15 reps |
| 3 | 25 reps |
| 4 | 40 reps |
| 5 | 55 reps |
| 6 | 75 reps |
| 7 | 105 reps |
| 8 | 145 reps |
| 9 | 200+ reps |
| 10 · Legend | 4,708 squats in one hour |
The record past Level 9
Most squats in one hour — 4,708 reps, Paddy Doyle (8 Nov 2007).
Roughly one squat every 0.76 seconds for an hour. Source.
How it is done
- Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
- Begin the movement by flexing your knees and hips, sitting back with your hips.
- Continue down to full depth if you are able, and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.
Movement guidance and imagery from the public-domain Free Exercise DB. BYOH adds the level thresholds.
How the attempt is judged
A level only means something if two heroes clearing it have done the same thing. These are the rules BYOH counts an attempt by — they are the rules of a game, not coaching.
- What counts as one
- One repetition is hips below the knees and standing tall again, heels down throughout.
- The set
- One unbroken set. You may pause in the supported position for as long as you like; the set ends the moment you leave it.
- What you need
- Feet about shoulder width on a flat surface. The supported position is standing.
- What ends it
- Sitting down on anything, or a hand touching the floor or a knee, ends the set. Repetitions above parallel do not count.
What it builds
Bodyweight squat feeds Legs and Stamina in a hero’s record, working quadriceps, glutes, hamstrings.
- Quadriceps
- Glutes
- Whole-body work capacity
Bodyweight squat is one of 32 strength disciplines. It shares its bodyweight requirement with 13 other strength disciplines. Legs is also built by dumbbell lunges, dumbbell clean, glute bridge and 5 more, and a broad attribute needs several of them rather than one taken far.
Quests that ask for it
- First StepsPath · Level 1
- Find Your FootingDiscipline · Level 1
- SurefootedDiscipline · Level 3
- Stone LegsDiscipline · Level 6
- Two Hundred StepsDiscipline · Level 9
- No Gear RequiredPath · Level 3
Put it on a record
BYOH turns these levels into a hero: what you clear becomes attributes, quests and a character that grows with your training. It is free, and in open alpha.
Start your hero