Rachel Riley is squatting her way through August, and it's for a lot more than fitness.

The 40-year-old Countdown host revealed she's taking on Cancer Research UK's 100 Squats Challenge, committing to 100 squats every day throughout August to raise money for cancer research.

“I’m taking part in Cancer Research UK’s 100 squats challenge, and I’d love for you to join me,” said Riley in the Instagram video.” The best bit is you don't have to do them all at once — you can fit them in wherever you can.”

The challenge carries personal weight for Riley. As per the Instagram video, she's doing it, in her words, for a friend who beat cancer, a family member still fighting it, and a young boy named Sam who recently lost his battle but left a lasting impression on everyone who knew him.

Now roughly halfway through the month, Riley has picked up a few lessons along the way. Her biggest tip is breaking the squats into smaller batches throughout the day rather than doing all 100 at once. 

Footwear has played a role too. Riley admitted her technique likely isn't perfect, joking that doing squats in heels at work hasn't helped, with colleagues comparing her form to a dance move from the 2010s.

What the challenge is actually doing for her body

Beyond the fundraising, the squat itself is doing serious physical work. As per the Women’s Health article by Bridie Wilkins, personal trainer Sam McGowan explained that squats are effective because they engage multiple muscles and joints simultaneously, something few other compound movements can match.

That full-body engagement builds real strength, McGowan says, supporting everyday movements like walking, climbing stairs, lifting and carrying, while also improving overall physical performance. Squats also function as a form of mobility training, helping build strength and control through the deeper ranges of motion in the hips, knees and ankles.

The core benefits are significant too. Every squat forces the abs, obliques and lower-back muscles to activate and stabilize the trunk, with research showing that activation becomes even more pronounced when weight is added.

As for whether 100 a day is necessary, McGowan says it's not. Muscles need recovery time, so spacing out squat-heavy sessions with at least a day of rest in between is a smarter long-term approach than doing them daily.

Would you take on a squat challenge like Rachel Riley's? Let us know in the comments.

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Written by

Zaid Quraishi

Edited by

Zaid Quraishi