Squat: how to do it
In short
A bodyweight squat with no chair. You bend at the hips and knees, then stand back up. Works: legs and hips.
How to do it
- Stand with your feet shoulder-width apart, toes turned out a little.
- Hold your arms out in front of you, or cross them on your chest.
- Breathe in, send your hips back and bend your knees, keeping your chest tall.
- Lower as far as is comfortable, with your heels on the floor.
- Breathe out, press through your whole foot and stand. Repeat 10 times.
As you go
- Knees track over your toes.
- Breathe in on the way down, breathe out as you stand.
- Keep your weight in your heels and the middle of your foot.
What it works
- Works
- legs and hips
- Position
- Standing
- Have nearby
- Nothing
- Effort
- Moderate
An easier and a harder version
Easier
Squat to a chair behind you (a box squat), or hold a counter in front of you.
Harder
Do 12 reps, or slow the way down (a tempo squat).
Take care
- Knees: go down only as far as is comfortable. Beginners, stop at chair height.
- Back: keep your chest tall and your back long. Do not round forward.
- Balance: if you wobble, hold a counter or wall with one hand.
Where it is in the plans
In our calisthenics plan: 4 of 28 days, first on day 9, Squat without the chair.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Calisthenics plan | 4 of 28 days: 9 to 10, 24 and 28 | Day 9, week 2: Squat without the chair | 2 rounds: about 10 reps in a 60 s slot, 20 s rest |
| Calisthenics plan, round 2 | 4 of 28 days: 2 to 3, 6 and 10 | Day 2, week 1: Squat and wall sit | 2 rounds: about 10 reps in a 55 s slot, 15 s rest |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 2 | 9 | 2 rounds: about 10 reps in a 60 s slot, 20 s rest | Hips back, knees over toes, then stand. |
| 4 | 24 | 2 rounds: about 10 reps in a 65 s slot, 15 s rest | Hips back, knees over toes, then stand. |
In the plan, this move plays as a looping video with a spoken cue.
Squat: day 9 of a 28-day calisthenics plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Activities that strengthen muscles: at least 2 days a week.
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.
28-day calisthenics planSee the plan