Exercises

Bodyweight Squats

Also known as Air Squats

What It Is

The sit-and-stand pattern you use all day, practiced on purpose. It builds stronger legs and makes chairs, stairs and the floor easier.

How to Do It

Stand with feet about shoulder-width apart, toes turned out slightly. Reach your arms forward and sit your hips back and down as if reaching for a chair. Go as low as you can with your heels down, then stand back up.

Tips

Keep your knees in line with your toes. Tap a chair behind you if you need a depth target.

Skill Level

Novice. Everyday movements on a stable base. Safe to learn on day one.

Type

Strength. Builds muscle and strength with controlled, resisted movement.

Engagement

Bilateral. Each rep works both sides of the body at once.

Primary Muscles

Equipment

No equipment needed.

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Dumbbell Alternating Forward Lunges

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