I did 10 squats every day for 30 days and these were the three biggest changes I noticed in my body

I'm always looking for simple ways to incorporate more movement into my day.

Hour-long workouts are great, but I don't have time for them every day.

That’s why I like to use the method of habit-stacking—pairing a new activity with something I already do—to get the most out of moving consistently.

Recently, I decided to try squatting while I brush my teeth in the evening.

For the last 30 days, I've done 10 squats before bed—no weights or equipment, just me and my toothbrush.

I was intrigued to see if I can get any benefits from such a small dose of exercise.

But a month later, I’m surprised by the differences I’ve noticed in how my body feels and moves.

Why are squats so effective?

I speak to a lot of expert trainers in my job as a fitness writer, and whether it's a strength coach, a Pilates instructor or a yoga teacher, there's one movement they all recommend more than any other: the squat.

The squat is a functional exercise that offers many benefits. It mirrors everyday actions like sitting down and standing up, which are crucial for maintaining independence as we age.

Squats are also a compound exercise, meaning they engage multiple muscle groups at once, strengthening the lower body and the core and boosting mobility and range of motion—particularly in the hips, which tend to tighten if you spend long hours sitting.

What happened when I did 10 squats a day

Doing 10 squats while brushing my teeth took around one minute—less time than it took to finish brushing my teeth. Here's what I noticed after a month:

My hips felt less tight

I suffer from tight hips, which often ache and keep me awake when I’m lying in bed. One of the benefits I hoped to experience from this experiment is more hip mobility.

After about a week, I noticed they felt looser and more comfortable, which made it easier to fall asleep.

My knee pain eased

Due to a long-term knee injury, I often feel discomfort in my left knee when squatting.

At first, every rep hurt and felt stiff. But after a few weeks, it felt like my body had adapted to the movement pattern, leading to far less pain and more comfort in each rep.

Squatting became easier

It’s no surprise that doing a move more regularly makes it easier. But I was amazed by how much more comfortable—and enjoyable!— squats felt in just a month.

This improved my form and weighted squats in the gym felt smoother and stronger.

Can 10 squats a day really make a difference?

You might wonder how such a small amount of movement can really make a difference to your long-term health.

But research suggests it can be effective. A small 2025 study in the European Journal of Applied Physiology found that just five minutes of daily exercise for four weeks improved physical fitness and mental health in 22 sedentary individuals.

Consistency matters more than volume when you’re starting out. Establishing a new habit like 10 squats a day can lay the foundations for a stronger, more mobile body. As mobility naturally decreases with age, maintaining your ability to squat can keep you mobile, healthy and active.

From here, I’m going to increase the number of repetitions to keep challenging myself and ensure there’s some progression.

If you’re new to squats, start with a number that challenges you—even five—and build up gradually. Or, if 10 feels too easy, start with higher repetitions or add some resistance.

Your future self will thank you.