Exercise

Bodyweight Squat

The most useful movement in the catalog - you already do it every time you sit down, pick a toy off the floor, or get out of the car. Training it deliberately keeps your knees and hips strong enough to do all of that without thinking about it.

BeginnerNo equipment~4 min

Demonstration

Sets

3

Reps

12-20

Rest

60s

How to do it

  1. 1

    Stand with feet shoulder-width apart, toes turned out slightly.

  2. 2

    Brace your core and keep your chest up.

  3. 3

    Push your hips back and bend your knees, lowering as if sitting into a chair.

  4. 4

    Descend until your thighs are at least parallel to the floor, heels flat.

  5. 5

    Drive through your whole foot to stand back up, squeezing your glutes at the top.

Common mistakes

  • Letting the knees cave inward on the way up
  • Lifting the heels off the floor
  • Rounding the upper back and dropping the chest
  • Cutting depth - aim for thighs at least parallel

Dad tips

  • Squat to a chair and lightly tap it if depth feels sketchy at first.
  • Knees can travel past the toes - that's normal and safe.

Common questions

›How deep should I squat?

As deep as you can with heels down and a neutral back - for most people that's thighs at least parallel to the floor. Depth improves quickly if you practice; the supported deep squat hold is a great assistant.

›Should my knees go past my toes?

They can - that's normal, especially if you have long thighs. The old rule is outdated. What matters is that your knees track over your toes rather than caving inward, and nothing hurts.

›How many bodyweight squats a day are worth doing?

Two or three sets of 15-25 most days is plenty for legs that carry kids and climb stairs without complaint. When 25 feels easy, move to goblet squats or reverse lunges rather than doing 50.

Same muscles, new angle

Goblet Squat

Hold one dumbbell at your chest and squat - the front load acts like a counterbalance that practically teaches good form for you. It's the fastest way to add real leg strength at home with a single dumbbell.

IntermediateDumbbells~5 min

Reverse Lunge

Stepping backward instead of forward is friendlier on the knees and easier to balance, making this the best lunge to start with. Single-leg strength is what actually shows up in real life - stairs, hills, and hoisting kids from floor level.

BeginnerNo equipment~4 min

Kettlebell Clean

The kettlebell clean teaches you to accelerate the bell from the ground and catch it at shoulder height in one explosive motion. It builds power, coordination, and shoulder stability in a single dynamic movement.

IntermediateKettlebell~5 min