At Nielsen Fitness, we prioritize functional fitness that will make a tangible difference in our clients’ quality of life. Whether we’re reviewing a staple skill or coaching a trainee through a new, challenging movement, our team members always explain the practical benefits of each exercise. 

One perfect example of a move that translates directly into everyday life is the squat pattern, or a basic squat. On top of being a compound exercise that strengthens the legs, glutes, core, and even the upper body (when performed with weight), improving your squat will also improve the way you move throughout the day.

THE BASICS

To perform a basic squat, begin with your feet shoulder-width apart or slightly wider. Sit your hips back and lower your glutes until your quads are parallel with the floor — or as close as you can get to this range of motion without pain or poor form — then squeeze your quads and glutes to push evenly through your feet and return to the start. Make sure to keep your shoulders back, core braced, and chest open. You can adjust the width of your stance based on hip and knee mobility; those who have stiff joints make benefit from a wider position. If you’re struggling to engage your glutes, place more weight in your heels.

To progress the exercise, add weight, a looped resistance band around the legs, or a hop (squat jumps). To regress, begin by sitting on a bench or reduce the range of motion. Our in-home personal trainers in Toronto, Collingwood, London, Hamilton, and Ottawa can also use hands-on assistance to guide you through bench squats at your own pace. Check out our assisted squat technique on the Nielsen Fitness IG, here!

DAILY MOVEMENT

Every time you stand up from a seat, you’re using a squat pattern. That’s why they’re “one of the most functional moves you can have on your training plan” (Runner’s World, 2025). A proper squat or deadlift is also the safest way to pick something heavy up off of the floor without injuring yourself. This kind of movement is essential for preventing the development or exacerbation of chronic aches and pains. It also allows you to move through life with more confidence and ease. 

This is important for anybody, and its value increases with age. The further you get into life, the more you’ll value your independence. The body naturally breaks down over time, but regular resistance training is one of the best ways to slow and delay that process.

OUR TIPS

“If you have pain with squats, particularly if you have arthritis or knee injuries, it’s important to see a healthcare provider or rehabilitation specialist who can help guide you on proper form. This may include modifications or alternatives for strengthening your knee” (Very Well Health, 2025), which our in-home and virtual personal trainers have the skills and experience to assist with. Though squats are a fantastic exercise with an array of benefits, exercise is never one-size-fits-all. If you need further assistance to begin your strength training journey, our team can help.