Bucket Squats at Home

This test is part of the home fitness program, fitness you can do at home with minimal equipment.

Home Bucket Squat ExerciseEquipment Required: 2 x buckets


  1. Fill each bucket with water to an appropriate level (mark the bucket so you can replicate the same level next time).
  2. Position your feet flat on the floor, about shoulder width apart (toes slightly turned out), with a bucket in each hand.
  3. Keep looking straight ahead.
  4. Slowly descend until the thighs are parallel to the floor, hold for a second, then push back up to the starting position
  5. Maintain the body in an upright position and avoid leaning forward.
  6. Always inhale your breath on the way down, and exhale as you stand up.

Key points to remember



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Fitness Extra

If you are new to exercise, consider getting a medical assessment before doing too much. Fill out a PARQ to see if you are ready. The best thing you could do is perform a warm-up before each fitness session, which should include some stretching. When training, following correct exercise technique can help reduce injuries and maximise fitness gains.

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