🦵 Bodyweight Squat

Squats work your largest muscles (glutes and thighs). More active muscle means your body uses insulin better — a core PCOS issue — supporting steadier energy and weight.

Strength
Beginner
3 × 10–12
2–3× a week
None

How to do it

Stand tall with feet shoulder-width apart, toes turned slightly out.
Brace your core and send your hips back and down, like sitting into a chair.
Lower until your thighs are about parallel to the floor, or as low as feels comfortable.
Press through your heels to stand back up, squeezing your glutes at the top.
Repeat for 10–12 slow, controlled reps.

Posture & form

Keep your chest lifted and back straight — don’t round forward.
Let your knees track over your toes, not caving inward.
Keep your weight in your heels and mid-foot.
Breathe in on the way down, out as you stand.

Timing & how often

3 sets of 10–12 reps, resting 45–60 seconds between sets. Aim for 2–3 non-consecutive days a week.

Stay safe

If your knees ache, reduce how low you go or hold a sturdy surface for balance. Skip if you have a knee or hip injury without clearance.

Track it automatically

PCOS Ai times the session, estimates calories burned from your weight, and logs it to your day — so movement shows up next to your symptoms and cycle.

More on PCOS

Do I have insulin resistance?The blood tests to ask for, and the numbers they turn on. Does losing weight bring your period back?What the 5% figure in the guideline actually means. All PCOS articlesCycles, testing, supplements and what the evidence says.

Get PCOS Ai

General wellness information, not medical or dietetic advice. Nothing here diagnoses, treats or cures PCOS. Nutrition figures are per-serving estimates. Check with your doctor or a registered dietitian before making significant changes — especially if you are pregnant, breastfeeding, diabetic or managing a food allergy.