AgeProof Your Body – Exercise Library

Squat

How To Do Squats

Squats are a foundational exercise for the lower body.

Useful for a variety of daily activities such as standing up from a chair or picking up heavy objects, squats build strength and power in the legs and core. Squats are a fundamental movement pattern that is important to practice with good quality and form across the lifespan.

Here are three options to get you started with Squats.

Level 1:

Mini Squat

Level 2:

Sit to Stand

Level 3:

Full Squat

Level 1

Mini Squat

Bend your knees and reach your hips backwards as if you were going to sit down in a chair. Lower to a distance that feels comfortable for you, then stand back up to return to the starting position. Keep your knees from caving inward.

Level 2

Sit to Stand

With a stable chair behind you, reach your hips back towards the chair and lower down. Once you reach the chair, stand back up to return to the starting position.

For an added challenge, just tap the chair with your bottom instead of sitting all the way down.

Level 3

Full Squat

Reach your hips back and down as if there were a chair behind you, and lower to depth that feels like a good challenge for your body.

Keep your core engaged (draw your belly button inward), and extend the arms for counterbalance if needed.

🟢 What You Should Feel:

Muscles working in your legs (quads, glutes, hamstrings).

🔴 What You Shouldn’t Feel:

Pain in the ankles, knees, hips, or low back.

📶 Progression Criteria:

Progress to the next level or add resistance when you can complete 20 reps without pain or fatigue.

More Variations & Progressions

Grab a weight (i.e. dumbbell or kettlebell) or heavy household object to make the exercise more challenging and functional (e.g. picking up a grandchild).

Use a stable chair or countertop for balance as needed.

Remember to consult with your individual doctor or physical therapist with specific questions or concerns regarding exercise.

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