Do bodyweight squats
Sit back and stand up without weights to strengthen your legs and hips for everyday lifting and stairs.
- How often
- Weekly
- Time
- 5 min
- Recommended for
- 9 factors
How to do it
- Stand with feet hip-width apart, toes pointing forward or slightly out. Hold a chair or counter for balance if needed.
- Push your hips back and bend your knees as if sitting into a chair. Keep your chest up and your weight in your heels.
- Go down only as far as is comfortable, about halfway to start. Keep your knees in line with your toes.
- Press through your heels to stand back up.
- Do 10 repetitions for 2 to 3 sets, 2 to 3 times a week. Sit-to-stand from a chair is an easier version.
Why it helps
Squatting uses your thighs, hips and buttocks, the muscles you use to get up from a chair, climb stairs and lift. Keeping them strong supports your knees and helps you lift with your legs instead of your back.
Be careful
Stop if you feel pain in your knees, hips or back. If you have knee problems, keep the squat shallow and check with a doctor or physical therapist.
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