Bucket Squats at Home

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

Home Bucket Squat Exercise Equipment Required: 2 x buckets

Technique

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

Use a nice fluid motion and don’t bounce at the bottom.
Keep the abdominals tight and the lower back straight and your head up, looking straight ahead.

Instead of a bucket of water you can also increase the workload by holding weights in your hands, such as a shopping bag with tinned food in it.
If the bucket technique is too hard, you can do it without any weights and hold onto something to give you some support, i.e. a desk or chair.
Increase the intensity by pausing for a longer period in the lowered position.
See also the similar Single-Leg Squat and the Wall Squat Exercise.

Any comments, suggestions, or corrections? Please let us know.