The squat is the foundation of the Rebuild Starter Plan — it trains the muscles you use every time you sit down and stand up, which matters more than almost any other movement as we age.
How to do it
- Stand with feet shoulder-width apart, a sturdy chair behind you.
- Push your hips back first, like you’re reaching for the chair, then bend your knees.
- Lower until you lightly touch the chair — don’t fully sit down — then stand back up through your heels.
- Keep your chest up and knees tracking over your toes, not caving inward.
If your knees or hips bother you
Use a taller chair or add a cushion so you don’t have to go as deep. Depth isn’t the goal here — pain-free, controlled reps are. Reduce range of motion before you reduce effort.
If it feels too easy
Slow the lowering phase down to a 3-count, or hold light weights (water bottles, cans) at your chest.