Challenge · 2026

100 Knee Squeezes: Can You Stay Controlled?

Today’s RB100 challenge for 8 November 2026 is 100 knee squeezes using a cushion or ball between your knees. Complete five sets of 20 seated repetitions, gently squeezing for two seconds before releasing. The aim is consistent inner-thigh effort and relaxed breathing, not maximum force or the fastest finish.

By Richard Branson · 23 Feb 2026 · Updated 10 Nov 2026

Athlete seated upright on a bench, squeezing a cushion between her knees with both feet flat on the floor.

The challenge: can you complete 100 knee squeezes?

Accumulate 100 seated cushion or ball squeezes in five sets of 20. Each repetition uses a two-second squeeze followed by a one-second release. Rest for 30–45 seconds between sets, or longer if needed. This is a control test for the muscles on the inside of your thighs, not a maximum-strength attempt. Keep the effort gentle enough that your final set looks like your first.

How to do it: what are the exact steps?

Place your chair on a level, non-slip surface. Sit with your feet flat, knees comfortably bent and torso upright. Use the backrest if it helps you stay relaxed.
Position a soft cushion between the insides of your knees. Choose a thickness that keeps your legs comfortably aligned rather than forcing them widely apart.
Prepare with five gentle practice squeezes, then relax for 30 seconds. These practice repetitions do not count towards your challenge total.
Press both knees gently into the cushion for two seconds. Keep both feet planted and breathe normally.
Release the pressure for one second while keeping the cushion in place. Count one repetition only after this release.
Complete 20 repetitions, then rest for 30–45 seconds. Repeat for five working sets to reach exactly 100.
Log your total and set sizes. If you finish early, record the repetitions you actually completed rather than rushing to make up the difference.

Front view of a seated athlete squeezing a blue cushion between her knees, with hands resting on her thighs and feet flat on the floor.

Scale it: how can you adjust the effort?

Make it easier by squeezing more lightly, using back support or splitting the total into ten sets of ten. If 100 is too much today, set a 40–60-repetition target and mark it as scaled. For a modest progression, use a slightly firmer squeeze while keeping the same timing and total. Avoid adding external weights or turning each repetition into an all-out contraction.

Coaching tips: what should stay still?

Keep your pelvis settled on the seat, shoulders relaxed and feet grounded. Do not rock forwards, lift your heels or hold your breath to create more pressure. You should feel muscular effort through your inner thighs, not joint pain. Pause the set if your posture changes or you cannot release smoothly. Stop the challenge for sharp or increasing knee, hip or groin pain, numbness or dizziness; do not push through to reach 100.

+What counts as one knee squeeze?

Gently press both knees into the cushion for two seconds, then release the pressure for one second without dropping it. That complete squeeze-and-release cycle counts as one repetition, not two.

+What if I cannot complete 20 repetitions at once?

Use ten sets of ten or smaller comfortable sets, resting between them. You can also finish at 40–60 repetitions and record that as a scaled result. Do not force the full total once your technique deteriorates.

+Should I squeeze the cushion as hard as possible?

No. Use a gentle, repeatable effort that lets you breathe normally and keep your feet grounded. Stop if you develop knee, hip or groin pain. If an existing condition affects this movement, ask your clinician whether it is suitable.

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