Everyone should do this Basic Squat: Here's How

The bodyweight squat can be one of the most functional and fundamental strength exercises out there. This basic squat movement builds hip and ankle mobility, and resiliency of the legs. Here is a 30 day plan for increasing your squat strength, endurance, and mobility.

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Lets get back to basics and challenge ourselves with this 30-day squat plan. We all know that squats are a basic fundamental exercise, but are we really executing them right? We want to focus on quality, not quantity. It's not just about going up and down so many times. It's about really activating our legs and our core for a focused range of motion. Even if you're a pro at squats, or even if you're using resistance, challenge yourself to this simple 30-day challenge to see improvements in your endurance and mobility.

[Strengthside]

Comment below and let us know what you're results are like 🤙

[VoidedTea]

I really like your more “natural” and less stressful approach to workout. Hope you continue exploring this path and share more tips.

[Deanriley]

I‘m in my 70s and had noticed a loss of flexibility in my hip joints despite miles of walking and doing weight training; so decided to do 15 basic squats a day this year; after almost a month I was pleasantly surprised today to notice I’m getting down lower, nothing like this man’s squat, but below the kitchen chair height where I started. We’re never too old to get better.

[AncientEnergyEyesOpen]

I started doing squats about 2 months ago. I do 20 every time I go to the bathroom. Some days it's over 100 in a day. The reaults are amazing. I just started doing deep squat holds. I'm not young or in shape, and this has been a game changer in my ability.

[crissycrisss]

THANK YOU!! After years of traditional body building, I’ve made my body stiff and barely functional. This type of training is VITAL to the aging process and will help with overall vitality. God bless!!

[mindlessptics]

This 30-day squat challenge has really helped my legs feel lighter whenever I'm walking and just moving around in general :) I also have noticed how stronger my legs have gotten (and looked!). I've been consistently doing 5x10 squats 3x a week and it's been great. I'll probably increase the reps soon when they start feeling way easier. Thanks so much for all that you share with the community!!

[antoniorich]

Yes!!It took me almost 60 years to find that less can be more.Now I do the minimum required to achieve the results I need.Aiming for lifelong functional strength and mobility,

[JaguarPaw]

I've been doing 100 Squats a day and let me tell you, it has changed my life! It has helped me with running 3.5 Miles, I do it like nothing now that I've been doing them for 1 month. It should be implemented in your workout everyday

[windish]

Body weight squats are great. I like to squeeze my glutes at the top of the motion to hit those often neglected muscles. This basic exercise makes a huge difference when it comes to hiking endurance and stability.

[romainrichard]

Thanks! High-rep squat is also one of the best thing for brain health, not just because it's a great exercise, but because blood flows in the brain as you get down (because of gravity), and out as you get up.

[eastonpayne]

I would venture to say that AT LEAST 90% of my workouts in my life have been bodyweight-based. Once in a blue moon, I’ll hit weights. I learned the deep squat when I rowed in high school. This was validating. 🙏

[deanhenry]

This video is great! At 63 and arthritis in both my knees, I cant do weighted squats anymore, but can do bodyweight squats, and get some tips from this video, Im sure will help out my knees, thank you Josh.

[sunil.mampatta]

Indeed, simple body weight squats are one activity everyone should include to the daily routine. At 50, I realised huge benefit by doing ~20 squats daily (except cheat-days and sick days) for the last 100+ days - typically after some stretch and few suryanamaskars, along with lunges, push-ups and planks. I started this plan primarily to build leg strength to improve my cycling, and I did a 26Km with 800 meters elevation last month with much ease and confidence. Thanks to both of you, really like your presentation and the simplicity that you convey, these videos has been a huge motivation.

[DrFaroon]

I run a lot, and as I get older I get more stiffness, particularly around my pelvis. It stems from muscle imbalance between my hip flexors and extensors. Your videos are really inspiring me to do more. More stretching, more mobility work, more strength work, more time outside, more positivity. It's all good. I cannot get down into the deep sit squat as you do, but I'm trying every day to get used to being in the position with raised heels, or pulling forwards to prevent toppling back. This squat program really appeals to me. Today is day 1.

[dhruvwork]

I have been wanting to make progress on my physical strength and mobility but I have not put in the action in want of a good routine and guidance. This routine seems so simple that at first glance I’d give it a pass and continue looking for something more challenging. That quest hasn’t led me anywhere anyways, so I’ll commit to doing at least this for the next 30 days. Thanks Josh for being such a wonderful guide. The world is better with you in it. 🙏🏽

[amiracle]

SHOUTS OUT TO YOU AND HAMPTON BRO!! YOU GUYS MAKE IT SO SIMPLISTIC AND APPROACHABLE. I CAN VALUE THIS APPROACH BEING 42 AND GETN BACK "INTO IT". NATURAL MOVEMENTS ALMOST MINIMALIST...THANK YOU BROTHER, PLEASE CONTINUE THE CONTENT! PEACE FROM CLEVELAND, OHIO!👊🏿💪🏾 YOU ROCK

[terryfirth]

I am over sixty and my body was not cooperating like it use to, I slowly started and I enjoy your videos and do exercises each morning, At first every exercise left me feeling that I was weak, and needing special attention, after a few weeks I lost aches that I had garnered over the years due to nonuse and was left with a lack of stability, mobility, and of course flexibility, My stability has dramatically improved, my mobility has improved in everyday activities and even my flexibility though it seemed slow improving all of a sudden my hips opened up, hamstrings were less tight and my shoulders, ankles and my overall ease in getting into and out of positions has gotten better, I may never get great flexibility but enduring to preserver while not overdoing and consistency has helped my life so I wish to thank you and wish good Karma for you, Is there anything else an older person can do, I will incorporate this into my life now, thank you again .

[lauragrayson]

Just beginning today 6/6. Starting with 2 sets of 10 2x a week. I was weaker than I realized so starting low. Excited about progress. Thanks for sharing

[kirkbrooks]

The beauty of the bodyweight squat is that you can do them anywhere and at almost any time. Whatever your job is you can usually find a 4 to 5 times a day to get it done. I've built up to 100 squats per day, 5-7 days a week. On days where I feel more energetic I'll aim to get 125-130 done in the day. When you get to 500-700 a week it's amazing how easy it is, and how much better your legs feel. BTW, I got the idea from Mark Sisson's book Primal Blueprint. Also, I'm digging your content, thanks and keep it up!

[tmcdougald]

I've been utilizing the royal court; Hindu push-ups, Hindu squats, back bridges, for conditioning for Muay Thai. I've worked up to 1300 for both the squat and push-ups. Having a powerlifting background, I've kept up with utilizing the big 3 and their variations since I do like the hypertrophy/strength benefits. But implementing more calisthenics, both bodyweight and weighted has been an absolute game changer, while sticking with holding a deep squat for 30 min a day for hip mobility. Love the content man, it's definitely challenged me to think more in terms of healthy movement.