3 modified squats to try

If you find traditional squats challenging, you are not alone. However, that doesn’t necessarily mean squat exercises are not for you. If you experience limited joint mobility or muscle strength, knowing how to safely perform modified squats might just be the answer.

Squats are a compound exercise that targets all of the muscles in the lower body (your quads, hamstrings, glutes, calves, hip adductors and hip abductors). They also work your core, helping to improve your stability and balance. What’s more, body weight squats do not require equipment and can be performed just about anywhere, making them a convenient and cost-effective form of exercise.

But squats are only effective as long as you're using great form. Performing squats with poor form not only reduces the effectiveness of the exercise but also increases your risk of injury. You should always check your form and technique (and make sure they're perfect) before you do any form of squat.

Squat Modifications

Here are three versions of modified squats for you to try. Each of these bodyweight modifications will improve your skeletal muscle strength, core stability, and mental resilience.

Wall squats

Wall squats are a bodyweight version of traditional squats that you can perform pretty much anywhere, as long as you have a sturdy wall. They're an isometric exercise that is ideal if you're brand-new to exercise or if you're rehabilitating from an injury or illness. You can use wall squats to build your strength and stability to get back into the gym if you've been unable to work out for a while.

To perform wall squats, firstly, find a wall! Lean your upper back and shoulders against it and slide yourself down to a seated position, where your whole body is in contact with the wall, and your knees are bent at 90 degrees. Hold this position for 30-60 seconds before resting and repeating.  If a 90 degree bend in your knees it to intense, simply slide down the wall as far as is comfortable for you while allowing you to hold the position.

Stand to sit

The stand-to-sit involves moving from a standing position and lowering yourself to a seated position. Try not to “plop” down but instead slowly lower yourself with control. This exercise will help you build body strength and stability in your lower body and core muscles.

Sit to stand

Reverse the stand-to-sit process and you've got a completely new squat modification! The sit-to-stand movement is another ideal squat modification to build your strength and stability. It's pretty self-explanatory and involves standing up from a seated position. You can use either a chair, bench, or step to do this exercise.