Exercise
How to Squat for Kids: Teaching Cues, Common Mistakes & a Fun Video
Teach a comfortable bodyweight squat with simple cues, step-by-step practice, beginner options, and Mr. J’s Squat Challenge video.
Teaching kids to squat starts with a movement they can picture: sit toward an imaginary chair, then stand back up. Mr. J’s Squat Challenge adds music, counting, and changes of pace. The teaching goal is not to get every child as low as possible or make everyone finish ten. It is to help children explore a controlled, comfortable bend-and-stand movement.
Use the video above as your demonstration and practice cue. Like the Galloping PE guide, this article supplies the lesson around the video: a clear definition, short teaching cues, an easy practice sequence, and corrections you can use without stopping the entire group.
What is a squat?
A bodyweight squat is a movement in which the hips and knees bend to lower the body, then straighten to return to standing. In a stationary squat, the feet stay in place. Unlike galloping, which travels across space, a squat can be practiced in one personal movement spot.
For this beginner lesson, children do not need weights or equipment. They need a stable, nonslip surface, enough room to move without touching others, and adult supervision. Follow any existing activity restrictions or individual support plan. If a child has an injury or is unsure whether squatting is appropriate, use guidance from their qualified health professional rather than the song as a prescription.
How to squat: five simple steps
1. Find a comfortable stance
Start with feet roughly shoulder-width apart. The lyric suggests pointing toes a little outward; treat that as a starting cue, not one exact angle for every child. Let the student adjust slightly to find a balanced, comfortable position. Do not manually twist their feet or knees into place.
2. Send the hips back
Use the song’s picture: “Push your hips back like there’s a chair.” Demonstrate a small movement first. Arms may reach forward for balance. There is no need to hold an identical arm position across the class.
3. Bend and lower comfortably
Let the knees bend as the hips move back and down. Aim for knees moving generally in the same direction as the toes. Some forward knee movement is normal; do not insist that knees can never pass the toes. Choose a depth that feels comfortable and controlled rather than requiring thighs to reach a particular level.
4. Keep the feet grounded
The lyric “Feet stay down” is a useful check. If heels lift or balance becomes difficult, try a shallower squat and a slower pace. “Chest up” means avoid collapsing forward; it does not mean arching the back or forcing the torso perfectly vertical.
5. Return to standing
Press through the feet and stand comfortably tall without snapping the knees backward. Keep breathing throughout. Try a couple of easy repetitions, pause, and ask whether the movement felt steady. A small controlled movement is a useful starting point.
A five-minute beginner lesson
- Minute 1: Prepare. Clear the space and use gentle marching or another familiar easy movement to get ready.
- Minute 2: Demonstrate. Show the small bend-and-stand pattern from the front and side.
- Minute 3: Practice. Invite a few repetitions at each child’s pace, with rests between attempts.
- Minute 4: Use the song. Play a short section and pause before a hold or quick round if the group is still learning.
- Minute 5: Reflect. Ask students to name one cue that helped, then shake out or rest their legs.
These are planning blocks, not five continuous minutes of squats. The teacher can shorten any section, and children can observe, count, or use an approved alternative.
Common mistakes and useful corrections
Dropping quickly to match the beat: Turn down or pause the music and say, “Choose a speed you can control.” The song explicitly says, “Stay in control, don’t make it a race.”
Heels lifting: Reduce depth first. Check the surface and comfortable foot position rather than demanding a lower squat.
Losing balance: Reset to standing, make the movement smaller, and give more space. Do not have children pull on a partner for support.
Trying to finish despite discomfort: Stop. Pain, dizziness, or feeling unwell is a reason to tell an adult, not complete the count. The lyric about tired legs is encouragement, not a way to determine whether a symptom is safe.
Frequently asked questions
Do children have to squat low?
No. A comfortable partial squat is appropriate for learning the pattern. Depth is not a competition.
Must everyone do ten?
No. Ten is a counting feature of the song, not a required amount for every child. Resting and fewer repetitions are valid choices.
Should beginners do the low hold?
They can skip it. Stand and rest during the countdown, or pause the video. Never require children to remain low when they want or need to stop.
Plan your next lesson
Use the K–3 squat lesson plan for grade-based activities, the squat form troubleshooting guide for individual cues, or the counting and tempo lesson to explore rhythm without racing.