Stand Up To Cancer Squats Challenge



Read our Squats Challenge FAQs to make sure you're prepared to take on 100 Squats a Day for Stand Up To Cancer this November.

If you haven't already, sign up today.

Brought to you by Cancer Research UK and Channel 4, Stand Up To Cancer is a fundraising campaign that brings the UK together to speed up progress in life-saving cancer research. 

The squats challenge involves completing 100 squats a day in November to raise money for Stand Up To Cancer. You can complete the challenge in a way that suits you - anywhere, anytime!

The challenge starts on Wednesday 1st November and ends on Thursday 30th November.

Once you have signed up, join the Facebook Group dedicated to this challenge: https://www.facebook.com/groups/1023737708644299  

Whilst we encourage everyone to complete this challenge in November, this is a personal challenge, and you can start/finish your challenge at a time that is convenient for you. If you can’t complete your squats count on any day, then you can make up for it at any point of the month. 

You can complete the challenge in a way that suits you. There are people of all levels of fitness doing this challenge. The important thing is that you're doing something that challenges you whether that’s all 100 squats in one go or split up over the day. It should be tough, but doable. However, you choose to complete the challenge and raise money, you’ll be helping to speed up life-saving research. 

Don’t worry you can make up the squats on another day or extend your challenge into the following month if needed. Complete the challenge in a way that’s suits to you.

  • To begin, your feet should-width apart.  

  • Keep your chest up, your shoulders back and engage your abs. Shift your weight to your heels.  

  • Start bending your knees and pushing your hips back into a sitting position. Ideally move until the back of your thighs are parallel with the floor. If this too difficult or painful, squat at a pain free depth. 

  • To come up, push through your heels. Make sure to breath throughout the entire movement. 


For more tips on how to do squats, follow this link to Runners World

We recommend you using our Squat Calander to keep track of your progress. Tick off each day you’ve completed your squats and track the number of squats you’ve done so you can see your overall total. 

Unfortunately, medals come at a huge cost to the charity so we will not be sending these out. However, we will send all supporters a certificate and you can access digital badges to shout about your achievement on social. 

Complete the below form to receive your free t-shirt in the post. Once completed, please allow 14 working days for your t-shirt to arrive:


If you have not received your t-shirt in this time please contact: supporter.services@cancer.org.uk

Additional t-shirts can be purchased here. 

Unfortunately, returning the t-shirts comes at a cost to Stand Up To Cancer, therefore, we ask that you keep hold of it for personal use (for example bed, gym, give to a friend, etc). If you would like a replacement, please our online shop, link below: https://shop.cancerresearchuk.org/product/cancer-research-uk-t-shirt 

We currently send out our incentives to all our supporters taking part so they can wear during their challenge and encourage donations for their efforts. However, if you do not wish to receive a t-shirt or a resistance band you can simply set up an Online Giving Page, be part of the group and still take part!  
You can set up an Online Giving Page here.
If you have any further questions or would like to cancel an order, please email supporter.services@cancer.org.uk or call 0300 1231022 (lines open 08:00 – 20:00 Monday to Friday and, 09:00 – 17:00 at weekends) 

There is not a minimum amount of fundraising that we set for participant, but we recommend that supporters set a reasonable target of raising about £150. 

Sure, if you don’t have Facebook, you can set up a Stand Up To Cancer Online Giving Page using the link below and collect sponsorship for your squats challenge here.  

We trust you! You don’t need to provide evidence that you’ve completed the challenge to us. Updating your friends and family on your online fundraising page is important! Make sure you keep them posted on your progress and share videos and photos throughout November the more updates the better. Supporters who regularly post their progress raise on average 40% more. 

The easiest and quickest way to raise money is through your Online Giving Page. You can set one up here.

You can then share your page with your friends and family to gather sponsorship for your challenge.  

We have plenty of fundraising tools and ideas to help you raise life-saving donations. Please see our fundraising hub with everything you need from the challenge here:  


There is no entry fee for this challenge. We ask that you raise money for Stand Up To Cancer by collecting sponsorship when taking on the challenge.

You can use our sponsorship form to raise money rather than using an online method. Simply download and print off to keep track of all your sponsorship collected or pledged. Once you have completed your fundraising, please send the form with a cheque to:  

November 100 Squats challenge, Stand Up To Cancer, PO BOX 1561, Oxford, OX4 9GZ. 

Please note we are currently experiencing a delay in receiving and processing donations so do bear with us if it takes a little longer than usual to receive an acknowledgment.  

This challenge is specifically a fundraising initiative developed by Stand Up To Cancer, and therefore all fundraising must go direct the charity.  

Gift Aid is a tax relief allowing UK charities to reclaim an extra 25% on every eligible donation made by a UK taxpayer. This means Stand Up To Cancer can claim an extra 25p for every £1 donated, without it costing you or your sponsors an extra penny. If the donation is eligible for Gift Aid, sponsors need to fill out the sponsor form, following the guidelines at the top of the page. 

For any other queries - please email supporter.services@cancer.org.uk or call 0300 1231022 (lines open 08:00 – 20:00 Monday to Friday and, 09:00 – 17:00 at weekends)