Truth or Squat | Friends

Quick Intro

Truth or Squat is a gentle twist on truth or dare. A group stands or sits in a circle. One person reads a light question to someone else, such as “What’s the most overrated workout trend?” or “What song would you walk out to?” The person asked can answer honestly or skip the question and do an agreed number of squats in its place. Then the next person reads a question, and so on round the circle.

There is no winner and no loser. The squats are an equally good choice, never a forfeit. Some people will answer every question and some will squat through most of them. Both are fine. It is a social icebreaker with a little movement built in, ideal for a new group, a team night or the start of a relaxed session.

The squat itself, feet about shoulder-width apart, sitting back and down and standing tall, is taught at Bodyweight Squat. This guide covers the game: writing prompts, setting the squat count and keeping both choices equal.

What You’ll Need

Three or more people, though two can play.
Room for everyone to squat without bumping into each other, about an arm’s length apart.
A list of prompt questions, on paper, on cards or on a phone.

How It Works

Agree the squat count, for example ten squats, before the first question.
Stand or sit in a circle. If sitting, make sure everyone can get up easily to squat.
The first reader picks someone and reads them a prompt.
That person either answers honestly or stands and does the agreed squats.
The person who just answered or squatted becomes the next reader.
Keep going until everyone has had a few turns, or for an agreed time.

Writing Good Prompts

The whole game rests on the questions. Good ones are easy and fun to answer:

“What’s the most overrated workout trend?”
“Which exercise do you secretly enjoy?”
“What’s the best meal after a long session?”
“If you could master one sport overnight, which one?”
“What was the first thing you ever trained for?”

Keep them light and kind. A question should never embarrass someone, dig into private matters or put them on the spot in front of the group. A useful test: would everyone in the circle be happy answering it out loud? If not, leave it off the list.

Writing the list before you start helps a lot. It saves anyone from inventing a question on the spot, which is when awkward ones slip through.

Keeping Both Choices Equal

The squats must never feel like the losing option. That means:

No reactions to a squat. Nobody asks why someone chose to squat.
No pressure to answer. “Go on, just answer it” is not part of the game.
The same count for everyone. Squatting is never made harder for a particular person or question.

Some groups find the squats become the popular choice once people warm up. That is a good sign. It means the movement is part of the fun.

Setting the Squat Count

Keep the count modest, so the game stays light. Ten squats is a good default. With a group of six playing several rounds, some people will squat many times, and the numbers add up quickly. For a fitter group, the count can rise to fifteen or twenty. For a mixed group, ten keeps everyone comfortable. Training With a Friend has more on setting one number that works for people at different levels.

Staying Safe

Keep the depth honest. Even in a casual round, sit back and down to a comfortable depth on every rep.
Space around each squatter. An arm’s length is enough.
Anyone can sit a round out. A sore knee is a reason to answer instead, or simply pass.
Low risk overall. With short sets and long gaps between them, the effort stays easy.

Common Mistakes

Prompts that go too far. One awkward question can spoil the mood for the whole group.
Treating the squats as a penalty. Teasing someone for squatting changes the game into something else.
Rushed, shallow squats. Ten good squats beat twenty half reps.
The same reader every time. Rotate the reader so everyone asks and everyone answers.

Fitting It Into a Session

Truth or Squat works as an opener for a group that does not know each other well, or as a relaxed finish after harder work. It also suits a rest day, a team social or a family gathering. A round of twenty minutes is plenty. Building a Partner Session has more on what to do after it, if the group wants a proper session.

Getting Better Over Time

This game is more about connection than fitness, though the squats still add up. A group that plays regularly can raise the count a little or swap squats for squat jumps or lunges. Keeping a fresh list of questions means nobody gets the same prompt twice.

Card Draw Challenge uses a deck of cards to set the movement and reps.
Simon Says Squats turns squats into a listening game.
Squat Hold Pass Around passes a squat hold round the group.
Silent Signal Squats directs squats with hand signals only.

FAQ

Can two people play?

Yes. Take turns reading questions to each other. It becomes more of a chat with squats.

What if someone always chooses squats?

That is a perfectly good way to play. The choice is theirs every time.

Can we use a different exercise?

Yes. Lunges, jumping jacks or a short wall sit all work. Choose something everyone can do safely.