Lower bodyBeginner

Squats

The foundation of lower-body strength and everyday movement.

Primary muscles: Quads, glutes
Suggested target: 3 sets × 15 reps
Difficulty: Beginner

Why it helps

Sitting all day trains your body to stay folded. Squats keep the pattern of standing up from a chair, a low couch, or the floor easy and pain-free as you get older.

How to do it

BraveREP athlete standing in the squat start position with feet planted and arms extended forward. — Start

BraveREP athlete at the bottom of a squat with thighs near parallel and knees tracking over the toes. — Bottom

1Stand with feet shoulder-width apart, toes turned slightly out.
2Keep your chest up and your weight in your mid-foot and heels.
3Push your hips back and bend your knees to lower down.
4Descend until your thighs are about parallel, then drive up through your heels.

Muscles worked

Primary

Quadriceps
Gluteus maximus

Secondary

Hip adductors

Stabilizers

Hamstrings
Transverse abdominis
External oblique
Erector spinae
Gluteus medius
Gastrocnemius
Soleus

Beginner notes

Sit back to a chair to learn the depth, then stand back up without using your hands.

Common mistakes

Knees caving inward.
Heels lifting off the floor.
Rounding the lower back.

Progression

Add a pause at the bottom, or move to slower reps before trying single-leg variations.

Safety

Keep your knees tracking over your toes; stop if you feel knee pain and reduce the depth.

BRAVEREP does not replace advice from a doctor or physiotherapist. Stop if you feel pain and check with a professional.