How to Perform
- 1
Stand with feet shoulder-width apart, toes pointing slightly outward.
- 2
Hold onto a chair or counter in front of you if needed for balance.
- 3
Push your hips slightly back and bend your knees to lower just 4–6 inches (a 'mini squat').
- 4
Hold for 1 second at the bottom.
- 5
Push through your heels to return to standing.
- 6
Perform continuously for 45–60 seconds.
- 7
Rest for 30 seconds, then repeat.
- 8
Focus on quality of movement — slow and controlled at all times.
For People with Diabetes:
Shallow squats are the ideal starting point for people with diabetes who are new to exercise or have knee concerns. Even a small range of motion activates the major leg muscles responsible for glucose clearance.
Safety Tips
- •Do not go deeper than is comfortable
- •Keep knees aligned with toes — do not let them cave in
- •Great starting point before progressing to full squats
- •Breathe out as you rise
aerobic
beginner
Shallow Squats
1 minutes
45 calories
multiple sets of 1-2 minutes each
Standard Parameters
20 minmoderate
Health Benefits
- Builds leg strength safely for beginners
- Improves mobility and balance
- Activates glutes and quads for glucose uptake
- Low injury risk
Target Muscles
quadriceps
glutes
hamstrings
core