The squat strengthens your quadriceps and glutes to facilitate an improved ability to perform functional activities such as standing up from and sitting down in a chair, squatting, and climbing stairs. Increased strength of your lower body muscles also helps to decrease your risk of falls.

Set up

Begin standing with your feet hip width apart.


Bend your hips and knees as if you are going to sit down in a chair. Your goal should be to bend your knees about 90 degrees. Return back up to the starting position.


  • Make sure your knees stay over your toes. Do not allow your knees to move inward or outward in relationship to your toes.
  • Do not allow your knees to move in front of your toes. If you notice you have a tendency to do this, think about putting more of your weight through your heels and sitting back as if you are going to sit down on a chair.
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