The bodyweight squat is perhaps the best lower-body exercise a person can do. It basically works all the major muscle groups of the thighs, glutes, and hamstings. It will firm up your legs and build strength to help you with everyday activities.

How to perform a squat

  • Position your feet slightly wider than hipwidth apart with your toes slightly turned out.
  • Hold your hands out in front of you at shoulder height. This will counterbalance your weight and help you keep your balance.
  • Slowly and under control, bend your knees and lower yourself down as far as you can without lifting your heels off the floor. Then, after a brief pause at the bottom, push your weight back up until you are back at the starting position.
  • Do 10 to 15 repetitions to finish one set before resting. You can repeat the set, but use your own discretion as to how much you can manage.


If you have any knee, hip, or ankle injuries, or any other ailments that can cause discomfort or worsen any existing injuries, please do not perform this exercise without consulting a physician or fitness professional.

Pieter van der Linde and Rob Tubajon of Endorphin Junkies, 
in association with the MediResource Clinical Team