Muscles help you move. Move those muscles to help you move better. More efficiently. Pain Free. For longer.

Over next three weeks, lets daily do 3 sets of 33 squats. Even 3 sets of 11 will be good enough to start with. The focus is on technique. Here is how you get started. Remember to take a selfie of your quadriceps and then compare them with a selfie 33 days later. No more pencil legs.

  1. Stand with your toes behind a line on the floor.
  2. Put a chair / stool 6-9 inch behind you.
  3. Stand tall with your hands out-stretched.
  4. Have your feet shoulder width apart.
  5. Keep your feet parallel to each other.
  6. Look straight ahead (unlike what I do in the video, I look down).
  7. While squatting down, don't arch your back.  
  8. When you squat down, don't let your knees cross the line in front of the toes.
  9. The trick is to stick your butt further back such that when you squat, your butt touches the chair / stool behind you (further lower than in the photo above).
  10. Squat down over 3-4 seconds, as soon as your butt touches the chair / squat, come back up over 3-4 seconds.
  11. Avoid any jerky movements and focus on technique of each repetition. 
  12. As soon as the form seems to be getting compromised, stop.
  13. Maybe start with 3 sets of 11 if 33 seem too many right now.
  14. Over next 1-2 weeks, build it up to 3 sets of 33. Trust me, it'll happen. 
  15. Look at increasing the range once you can do 3 sets of 33 squats 3 times a day.

Enough theory. Let's get started. One rep at a time. 

Keep miling and smiling. In the long run, that's all that matters.