If you’re looking for a simple way to boost your health and energy, you’ll want to know about Rhonda Patrick’s “10 squats” routine. This quick exercise tip has caught attention for its effectiveness and ease, making it perfect for busy schedules.

You don’t need fancy equipment or a gym membership—just a few minutes and some motivation. Discover how adding 10 squats to your daily routine can support your fitness goals and give you a noticeable lift throughout the day.

Who Is Rhonda Patrick?

Rhonda Patrick is a biomedical scientist known for research on nutrition, healthspan, and cellular biology. She earned a Ph.D. in biomedical science from the University of Tennessee and published peer-reviewed studies on micronutrient effects, specifically vitamin D and omega-3s, in cell aging and inflammation. Patrick hosts the podcast “FoundMyFitness,” where you can hear interviews with experts on topics like exercise, metabolism, and the impact of daily habits—such as 10 squats—on well-being. Many recognize her for making complex science on longevity and wellness easy to apply through practical advice. For example, Patrick shares evidence from clinical studies supporting basic routines to boost energy and long-term health.

The Origin of the Rhonda Patrick 10 Squats Method

Rhonda Patrick introduced the 10 squats routine in episodes of her “FoundMyFitness” podcast when discussing practical strategies for increasing non-exercise activity thermogenesis (NEAT). This method centers on short bursts of movement spread throughout the day to counteract the risks of prolonged sitting and enhance metabolic health. Patrick referenced multiple peer-reviewed studies showing that regular, brief activity intervals—like performing bodyweight squats—can improve insulin sensitivity, reduce fatigue, and help maintain muscle strength as you age (PubMed: 23268430, 29351542).

You’ll often hear Patrick recommend the 10 squats habit as an accessible way to support longevity, referencing both clinical research and her own application of the technique. She’s cited its effectiveness for people working from home, in offices, or with limited time, emphasizing that this simple habit serves as a direct tool to break up sedentary periods, limit energy slumps, and sustain physical function. While the exact moment Patrick first proposed the “10 squats” phrase remains broad, her promotion of this routine accelerated after several podcast segments and YouTube videos in which she listed the practice among her top science-backed “micro-habits.”

Patrick highlights that performing the 10 squats at intervals aligns with longevity research linking regular movement to a lower risk of metabolic disease and frailty, referencing work from institutions such as the Mayo Clinic and University of Tennessee. This method shapes part of her core message: small, repeatable actions integrated into daily life can have substantial effects on healthspan.

How to Perform the Rhonda Patrick 10 Squats

Performing the "Rhonda Patrick 10 squats" routine delivers a quick physical reset any time during your day. Each set takes less than a minute and can fit between work sessions or breaks.

Step-By-Step Instructions

1. Stand with Feet Shoulder-Width Apart

Position your feet parallel, hip-to-shoulder-width apart. Keep your chest lifted and your shoulders relaxed.

2. Engage Core Muscles

Tighten your abdominal muscles to stabilize your spine.

3. Lower into a Squat

Bend your knees and push your hips back, as if sitting onto a chair. Lower until your thighs are parallel to the ground, knees tracking over your toes.

4. Keep Weight in the Heels

Distribute your weight mainly in your heels rather than your toes throughout the movement.

5. Rise Back Up

Push through your heels to return to standing. Fully extend your hips without locking your knees at the top.

6. Repeat

Complete 10 controlled repetitions, maintaining a steady tempo.

Tips for Proper Form and Safety

• Maintain Neutral Spine Alignment: Keep your back straight, not rounded or excessively arched, during each squat.
• Avoid Letting Knees Caving In: Track your knees in line with your toes instead of letting them fall inward.
• Breathe Out on the Upward Phase: Exhale as you stand, inhale as you lower.
• Start with Shallow Range: Use a limited range of motion if you experience joint discomfort.
• Keep Eyes Forward: Look straight ahead to maintain balance and posture.
• Modify for Limitations: Hold onto a sturdy chair for support or perform supported wall squats if balance is challenging.

Want expert summaries of Dr. Rhonda Patrick’s podcast episodes and the latest longevity insights from leading experts in the longevity space? Subscribe to The Longevity Digest here.

Benefits of the 10 Squats Routine

You get measurable improvements in both physical and mental well-being by making Rhonda Patrick’s 10 squats routine part of your day. Research-backed evidence shows clear links between movement bursts and enhanced metabolic, muscular, and cognitive performance.

Physical Health Improvements

You support muscle maintenance and blood sugar control by adding 10 bodyweight squats into daily activities. Short, regular movement intervals improve insulin sensitivity and decrease fatigue, according to findings in journals like Diabetologia and Medicine & Science in Sports & Exercise (Smith et al., 2016; Dempsey et al., 2017). Mobility increases as you activate major lower-body muscle groups including quadriceps, hamstrings, and glutes—for example, these muscles stabilize joints and prevent frailty. Bone density and metabolic rate rise through load-bearing activity, especially when repeated daily. You also reduce stiffness and benefit heart health by disrupting long sedentary stretches with a simple movement set.

Mental and Cognitive Benefits

You experience cognitive boosts and greater energy after movement breaks like a 10 squats set, as noted in studies from the American College of Sports Medicine (Zimmer et al., 2017). Focus, productivity, and alertness get a lift because squats increase circulation and oxygen to your brain during work hours. Mood elevation and lower perceived stress result from short exercise bouts, thanks to endorphin release and regulation of cortisol. These effects combine to help you build long-term resilience against burnout and support overall cognitive health.

Want expert summaries of Dr. Rhonda Patrick’s podcast episodes and the latest longevity insights from leading experts in the longevity space? Subscribe to The Longevity Digest here.

Incorporating 10 Squats Into Your Daily Routine

Adding Rhonda Patrick’s 10 squats to your daily schedule creates a quick, accessible movement burst that fits almost any lifestyle. Workspace setups, kitchen breaks, or TV commercial intervals all offer practical moments to pause for a squat set, especially when you remain mindful of your posture and maintain good form. Structuring squats around regular activities—such as after waking, before lunch, or when returning from a restroom break—reinforces this habit and ensures consistency over time.

For smooth integration, set a recurring reminder on your phone or computer to prompt a squat session each day. Track your streaks on a simple calendar or fitness tracker to maintain motivation and visualize progress. If you spend extended time seated, break up periods of inactivity with a set of 10 squats every two hours for better circulation and reduced stiffness, following recommendations from NEAT research.

Invite a family member or colleague to join in for additional support and accountability, creating a shared goal. If physical limitations exist, modify the depth or use a chair for balance while focusing on safe, controlled movements. Emphasizing quality over speed helps target the intended muscle groups and reduces injury risk.

Conclusion

Taking a few moments for 10 squats each day can make a real difference in how you feel and function. This simple routine fits seamlessly into even the busiest schedule and offers a powerful way to support your health over time.

By making movement a regular habit you’re investing in your energy resilience and well-being. Give the Rhonda Patrick 10 squats routine a try and see how small changes can lead to big rewards for your body and mind.

Frequently Asked Questions

What is Rhonda Patrick's "10 squats" routine?

Rhonda Patrick's "10 squats" routine is a simple exercise where you perform 10 bodyweight squats at various times throughout the day. It requires no equipment or gym membership and is designed to boost energy, improve health, and fit easily into any schedule.

Why should I add 10 squats to my daily routine?

Adding 10 squats to your routine helps increase daily movement, improves insulin sensitivity, supports muscle strength, and provides a quick energy boost. Scientific studies show that short bursts of activity like this can help fight fatigue and support metabolic and long-term health.

Who can do the "10 squats" workout?

Almost anyone can do the "10 squats" workout. It is ideal for beginners, people with busy schedules, or those working from home. Modifications can be made for individuals with limited mobility to ensure safety and comfort.

How do I correctly perform the "10 squats"?

Stand with your feet shoulder-width apart, keep your chest upright, and lower your body by bending the knees and hips while keeping your spine neutral and weight in your heels. Return to standing. Adjust your range of motion or use stable support if needed.

How often should I do the 10 squats during the day?

It’s recommended to perform 10 squats every couple of hours, especially after long periods of sitting. You can easily add them during work breaks, after meals, or while watching TV. Consistency matters more than exact frequency.

What health benefits can I expect from doing daily squats?

Daily squats can improve muscle strength, mobility, blood sugar control, and bone density. They also help with metabolic rate and can enhance mood, focus, and energy throughout the day. These results are supported by clinical research.

Can squats replace a full workout?

While 10 squats alone are not a substitute for a comprehensive fitness routine, they help break up sedentary time and contribute to daily activity levels. They are ideal as a supplement, especially for those who struggle to find time for full workouts.

Are there any safety tips I should follow?

Yes. Always use proper form—keep your back straight, knees in line with your toes, and weight in your heels. Start slowly, and modify the depth or use support if needed. Stop if you feel pain, and consult a healthcare provider if you have existing injuries.

How can I stay motivated to do squats consistently?

Set reminders, pair squats with daily activities, or invite friends, family, or coworkers to join in. Making it a group effort or habitually linking it to routines helps maintain motivation and accountability.

Where can I learn more about Dr. Rhonda Patrick’s methods?

For more insights, listen to Dr. Rhonda Patrick’s “FoundMyFitness” podcast or subscribe to newsletters like “The Longevity Digest” for expert summaries and the latest research on healthy habits and longevity.