Sit down onto a chair that isn't there, then stand all the way back up.
Squat
How to do it
- Sit back, like there's a chair behind you.
- Knees out over your toes, not falling inwards.
- Chest up and proud the whole way.
- Stand all the way up at the top.
- Nothing at all
- Enough floor to lie down on, arms out.
Watch out for this
Make it fit you
The right version is the hardest one you can still do properly. That is not a kindness, it is how this works.
Easier
Sitting down? Sit tall in a chair and push your feet into the floor as if you were about to stand, ten times.
What it trains
💪 Strength🤸 Bendiness🦩 Balance
Which muscles do the work
Thigh musclesBottom musclesHamstringsCalf muscles
Tap one to see it in the Body.
Where you'll do it
Red Light, Green Light SquatsTeddy Bear CarryThree Minute Shake-OutCarpet ThreePush and PullBear Crawl MountainLand Like a CatHopscotch RoundsYou Go, I GoEverybody MovesQuiet SixBall and BackThe CarryStair LadderOut and BackRoll and TumbleHang and ClimbHow Far Can You Jump?Throw and ChaseSlam and PressThe Long CarryMirror WorkoutPass and SquatThe Whole HallDesk Side ThreeHold StillShoulders and GripRope and TossBeat Your Own TimeA gameDice WorkoutA gameCard Deck WorkoutA gameMirror MeA gameKeep It UpA gameRock, Paper, Scissors, SquatsA gameFreeze DanceA gameSimon Says MovesA gameSock BasketballA gameBalloon Keep-UpA gameSteal the SockA gameEverybody's ItA gameThe Relay With No QueueA gameCaptain's ComingA game