The squat exercise is a common strength training exercise. This version does not require any equipment. This exercise is part of the 7-minute workout.
Equipment Required: none
- Stand with your feet shoulder-width apart and toes facing forward.
- Bend your knees as you lean forward at the hips, shifting your weight back and down as if you're about to sit in a chair. The arms should be held out in front to counterbalance the weight.
- Keep the abdominals tight and the lower back in a neutral position.
- Lower yourself as far as you comfortably can, keeping most of your weight on your heels.
- Push back up to the starting position.
- Repeat for 30 seconds.
- You can modify the difficulty of this exercise by lowering your body further, though you should not go much past 90 degrees knee bend.
- Holding weights in your hands would also make this more challenging, though it would then not be a 'bodyweight' exercise!
- You could lower yourself down to just touch a chair, which would help keep the amount of knee bend consistent.
- Read the article on Squats: You Don't Know Squat! A discussion on the technique of doing the squat exercise.
- The squat is one of the 3 Bodyweight Exercises You Can Do Anywhere!
- Other bodyweight exercises
- About the 7-minute workout
- See Exercises at home - the squat
- Squats at the beach
- Squats with dumbbells
- Doing squats during pregnancy
- Are squats bad for your knees? Read about the squat myth