Many of us are working from home again and limiting our visits to gyms. Physical fitness experts warn against falling into a sedentary slide and neglecting our regular exercise routines. Today we look at an easy way to keep active that requires little space and zero equipment: the squat.

Squats are a lower-body strength exercise that mimics the act of sitting in a chair by keeping the chest lifted, bending the knees, lowering towards the floor with knees remaining over ankles and returning to standing. You can easily incorporate squats into your day by taking this squat challenge.

Set a timer for two minutes and start squatting! Don't forget to count how many squats you do. Try this challenge a few times a week and try to increase the number of squats you can do in two minutes.

But not all squatters are created equal. Here is a squat alternative of you have problems with your knees: Ball Wall Squats

Instead of a traditional squat, grab a stability ball, place it between your mid-back and the wall. These squats for bad knees will still help you work your lower body without putting pressure on your joints.

Lean slightly back against the ball with your feet shoulder-width apart in front of you and begin your squat.

Not only will this take some pressure off your knees, but you’ll also be able to adjust easily to your own strengths and weaknesses.

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