Squatting is a low impact exercise that you can do with minimal equipment anytime, anywhere. Doing a few squats between prolonged sitting can help break up the sitting.
Regular squatting can have a range of benefits for your health, from improving core strength and balance to reducing the risk of injury.
It’s important to maintain proper form when squatting to avoid muscle strain or injury. Below is a quick guide to proper squatting form, with modifications.
This article is Day 11 of Healthline’s 30 Days of Movement Challenge. Learn more about how you can build long-lasting fitness habits through quick and accessible exercises by following the Challenge.
Next, read Day 12: Crunches Exercise for Beginners.
Quick start guide
- Duration: Varies; anywhere from 30 seconds to several minutes
- Equipment: None required, but you may consider a dumbbell
- Accessibility: Low impact, suitable for small spaces
- Level: Beginner friendly
Practice your form
Before you squat, it may help to practice the motion with some assistance.
- Find a chair. Place it facing the wall with enough room for you to move in front of it, around a foot.
- Clasp your hands in front of your chest and, with your back straight, sit down in the chair.
The wall can help you maintain a straight upper body without leaning too far forward. The chair can help you familiarize yourself with the sensation of “sitting” into your squat.
Body weight squat
Once you’re comfortable with your form, you can move on to a body weight squat.
- Stand up straight with your feet hip-width apart. You should have a slight bend in your knees and your hands clasped in front of your chest.
- Slowly lower yourself into a sitting position while keeping your spine as straight as possible. Pretend you are sitting back into a chair.
- Pushing through your heels, return to standing.
- Repeat.
Modifications: To make this move easier, you may consider widening your stance. Only go down as far as you are comfortably able without losing your balance.
Weighted squat
Once you feel comfortable with a body weight squat, you may consider adding a weight.
- Stand with your feet shoulder-width apart.
- Hold the bottom of one side of the dumbbell between your palms, gripping the weight with your fingers.
- With your spine straight, slowly and carefully sink down slightly above sitting position.
- Repeat.
Modifications: Work your way up to heavier weights; you may consider starting with a 1 lb dumbbell and progressing as you feel comfortable.
From Our Health Editors“When working on your squat form, I find it helpful to face a mirror sideways. This way, you can observe your form and what it both looks and feels like when you make adjustments to it.” — Sarah Choi, associate editor