Day 5 of 10
Legs
Squats
Squats is day 5 of the 10-exercise rotation (focus: Legs). Here you do it as four 60-second intervals with a work/rest split you choose, then a final 60-second push, and a beginner version is available.
A fundamental lower body exercise that strengthens the quadriceps, glutes, and hamstrings while improving balance and stability.
How to do squats
- Stand with feet shoulder-width apart, toes pointing slightly outward.
- Lower your body by bending your knees and hips, as if sitting back into a chair.
- Keep your chest up and weight in your heels throughout the movement.
- Lower until your thighs are parallel to the ground or slightly below.
- Push through your heels to return to the starting position.
Beginner version
- Start with a chair or bench behind you for confidence and support.
- Lower yourself until you lightly touch the chair, then stand back up.
- Focus on keeping your weight in your heels and chest upright.
- Gradually increase your range of motion as you build strength.
Form tips
- Keep your knees tracking over your toes - don't let them cave inward.
- Maintain an upright torso and avoid excessive forward lean.
- Your weight should stay in your heels, not your toes.
Muscles worked
Primary: Quadriceps, Glutes (Gluteus Maximus), Hamstrings. Secondary: Adductors, Core stabilizers.
The 5-minute squats workout
Four one-minute intervals with a work/rest split you choose (from 20 seconds on and 40 off, up to 50 on and 10 off), then a final 60-second push. Squats is day 5 of the 10-day rotation.
Start the workoutGo at your own pace, and stop if anything hurts or you feel dizzy. Safety info