It's Friday! And that means it's time for the weekly workout.

This week is the much-loved squat. Yet another workout you can do at home without a single penny!

Squats are great. Not only do they work out the glutes, quads, and hamstrings, they also work your lower back, your hips, and lots of other places. In short, lots of bang for very little buck. Plus, they're a very functional exercise. You use your legs and core every day, all day. One interesting thing I've noticed in my travels is that places where people traditionally squat to rest or use a toilet seem to have greater mobility in advanced age. Engaging your squat muscles are an investment in the present and future! ;-)

So, let's start with the ideal form:


A few mistakes made by people: 1) pushing knees forward rather than hips back; 2) using the back too much; and 3) rocking back and forth on the feet. Remember to push your hips back and use the glutes! Ideally, all of your weight should be on the muscles, not the joints.

I usually go for sets of 20 or more, broken up by 30 second breaks. I aim for 5 sets, but you can obviously do what works for you.

And a bonus round for today: the Tabata wall squat!

This one is even "easier" than a squat in terms of form, but deceptively hard to do in practice. Here's a diagram showing the basic form:


Stand close to a wall, palms facing the wall, and go into a squat as if you were sitting on an invisible chair. Now here's where the "Tabata" part comes in, and for it to work you must follow the "rules."

Once you get into that sitting position, hold it for 20 seconds. After 20 seconds, rest for 10 seconds. Repeat until your body is about ready to collapse. Now you're doing Tabata sits!

Happy Friday everyone!