Strength Training · Aquatic Conditioning
Aquatic Squat
The aquatic squat is a pool squat with your feet planted on the floor. It trains your thighs and glutes while water supports some of your body weight and adds resistance as you move.
- Beginner
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Stand in waist- to chest-deep water with your feet about shoulder-width apart, toes turned slightly outward.
- Reach your arms forward below the surface for balance.
- Lower your hips down and slightly back by bending your knees to a comfortable depth.
- Press through both feet to return to standing.
Form cues
- Keep your knees aligned with your toes.
- Keep your heels planted.
- Keep your chest lifted.
- Exhale as you stand.
Common mistakes
- Bouncing off the bottomReverse direction smoothly without springing off the pool floor.
- Snapping your knees straightFinish upright without forcefully locking your knees.
Safety
Slippery footing or buoyancy can make you lose balance, leading to a fall or inhaling water. Forcing depth beyond your control can aggravate your knees or hips.
- Use a supervised pool area with a level, nonslip floor.
- Choose water depth and squat depth that keep your mouth and nose well above the surface throughout.
- End the set if pain, fatigue, or moving water affects your control.
If you have difficulty balancing, use a pool-rail-supported squat; seek advice from a physiotherapist if squatting causes joint pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 45 sec
Start with a small range of motion before gradually squatting deeper.