moderate
20-Minute Squat Pattern Mastery
The squat is the most functional movement pattern the human body does — training it with intention has direct carry-over to daily life at every age.
20 min · Kit: Dumbbells or kettlebell (optional), Chair
The session
- 13 min: Box squat (sit to chair, stand) — 3×10; focus on chest up and knees tracking over toes
- 23 min: Pause squat (hold 2 sec at bottom) — 3×8 bodyweight
- 33 min: Goblet squat — hold weight at chest; 3×10
- 43 min: Sumo squat — wider stance, toes out; 3×10
- 53 min: Split squat (back foot elevated on chair) — 3×8 each side
- 63 min: Jump-free squat pulses — stay in squat, pulse 15 × 2 sets
- 72 min: Hip flexor stretch, hamstring stretch
Worth knowing
- The chair squat is not a crutch — it teaches depth with risk context; elite lifters use box squats
- Heels could stay flat on the floor — if they rise, add a small wedge under them or work on ankle mobility
- The squat pattern shows up in every time you sit, stand, pick something up, or get off the floor
- Progression: master bodyweight before adding load
