Squats
Why squats matter
Squats help build:
Leg strength — quads, hamstrings, glutes, calves
Hip mobility — better movement through the hips
Core stability — your trunk supports your spine
Balance — control on the way down and up
Everyday confidence — chairs, stairs, getting off the floor, lifting objects
Key squat cues
Keep it simple:
Feet about shoulder-width apart
Chest tall
Hips move back and down
Knees track over toes
Heels stay grounded
Stand up strong
A good squat should feel controlled, not forced.
Beginner squat
Start with a chair squat.
Sit down slowly to a chair, then stand back up.
Do:
2–3 sets of 8–10 reps
Focus on smooth movement, not depth.
Intermediate squat
Move to a bodyweight squat without the chair.
Do:
3 sets of 10–15 reps
Add control: slow down, pause briefly at the bottom, then stand tall.
Advanced squat
Try a goblet squat holding a dumbbell or kettlebell at your chest.
Do:
3–4 sets of 8–12 reps
Only add weight when your form stays strong.
Squats are not just an exercise. They are a life skill.
They teach the body how to lower, lift, stabilize, and move with confidence. A strong squat helps protect the knees, hips, and back when done with patience and proper form.
Train the movement. Respect the body. Build strength for life.
