The benefits of mini squats
Mini squats are a beginner exercise. They target the quads, hips, and core, helping you build strength and flexibility in the lower body. They work great as a warm-up and a recovery exercise after a knee injury.
Strengthening the muscles of the lower body improves functional fitness. It also maintains joint health, reduces the risk of injury, and helps you maintain mobility and independence as you age. Mini squats are particularly valuable for older adults as they promote balance, stability, and fall prevention.
How to do mini squats
- Stand with your feet around shoulder-width apart.
- Hinge your hips back while slightly bending your knees, as if you are about to sit down. You can also raise your arms in front of you for balance.
- Lower yourself until your thighs are parallel to the ground or slightly above.
- Hold the squat for a couple of seconds and squeeze your glutes and thighs.
- Push through your feet to return to the starting position.
- Complete 3 sets of 8-12 reps, or as your ability allows.
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You should feel your thighs and hips working as you do this exercise.
Increase the challenge
Mini squats are a beginner exercise. To increase the challenge, you can:
- Increase your hold time at the bottom of the range of motion.
- Add a pair of dumbbells.
- Deepen the squat.
Support your mini squats
GenuTrain Knee Support
The medical-grade knit and patella pad in our GenuTrain Knee Support activate the muscles and improve sensorimotor function, protecting the knee and improving your awareness of how you move and position the joint.
You can also try our Sports Knee Support, which has a similar design and moisture-wicking knit for more intense workout sessions.
