Strong to the Core Challenge: Squat Progressions

By the Editors of SilverSneakers |

Build total body strength—and burn major calories—with this one effective move.


Squats are one of the most popular exercises you’ll see in a SilverSneakers class. And for good reason: They’re far from being just a leg exercise.  

In fact, squats are a full body movement that build power in your legs, lower back, and glutes to help you bend, lift and move with confidence. Your core also has to work hard to keep you upright, helping to improve your balance so you can feel more secure on your feet—no matter your activity of choice. No wonder fitness expert David Jack calls squats the #1 exercise older adults should be doing!

More muscles working also means more calories burned. So are you ready to rev up your metabolism? Here, SilverSneakers Master Trainer Andi takes you through her favorite ways to shake up your squat routine. 

How to Use the Squat Progressions  

Getting started is simple. You’ll just need yourself and some open space. If you’d like some support, feel free to stand next to a sturdy chair or wall.  

When you’re ready, press play and follow-along with Andi as she takes you through squat pulses, holds, and a single kickstand squat. As you go through the movement, it’s important to only go as low as you comfortably can.   

Try each variation and add your favorites to your regular strength-training workouts. Remember that strength moves like squats can be done every other day. This gives your body a day to properly recover.  

As always, safety is key. The exercises here may be different or more advanced than those you’ll experience in a SilverSneakers class. If you have a chronic condition, an injury, or balance issues, talk to your doctor about how you can exercise safely. 

Squat Progressions in Action: Two SilverSneakers Classes to Try 

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Want to keep improving your new skill set? Take part in a SilverSneakers class, either in-person or online. One good option is SilverSneakers Stability, a beginner-friendly balance-training workout designed to help lower your fall risk. It’s offered at participating SilverSneakers fitness locations (review the gym’s schedule for exact times) and through SilverSneakers LIVE.   

Or check out one of our popular SilverSneakers LIVE Bodyweight Bootcamp classes. It’s a powerful 45-minute circuit workout that builds muscle strength and endurance.  See the latest SilverSneakers LIVE schedule and RSVP for classes here 


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