Assisted Squat
The squat is the king of leg movements, but most adults have lost the ability to sit comfortably in the bottom position. The assisted squat fixes that. You hold onto a door frame, pole, or TRX strap for balance, squat down as deep as you can, and use your arms to take just enough weight off your legs to control the depth.
Treat this less like a "weaker squat" and more like a mobility-and-strength combo. You're buying back the ankle, knee, and hip range of motion that most people have lost, while at the same time building the exact pattern they'll need for full squats, pistol squats, and everything beyond.
More information:
Video by K boges
How to do it
Stand facing a sturdy door frame, pole, post, or pair of rings. Grip it with both hands at about chest height. Place your feet shoulder-width apart, toes slightly turned out. Squat down as deeply as you can, using your arms to lightly pull yourself down and stand back up. Aim to get your hips below your knees every rep.
Target
- Sets: 3
- Reps: 10
- Rest: 90 seconds between sets
- Advance when: 3×10 going as deep as comfortable, using as little arm assistance as possible
Key tips
- Feet shoulder-width apart, toes slightly out
- Push your knees out in line with your toes (don't let them cave in)
- Keep your chest up and your spine neutral
- Heels glued to the floor the whole time
- Use less and less arm support as you get stronger
Progression
Easier variation: nothing. This is the starting point for legs. If even this is hard, start by just sitting in the deepest squat position you can reach while holding the anchor, and accumulate 2-3 minutes per day.
Harder variation: once you can do 3x10 with only a fingertip of assistance, let go and do the Full Squat in Level 2.