Simon Says Squats | Friends

Quick Intro

Simon Says Squats is the childhood game with squats as the moves. One person calls out squat movements, such as “Simon says squat”, “Simon says pulse squat” or just “squat”. The players do the movement only when the call starts with “Simon says”. Anyone who moves on a call without it, or who fails to move on a call with it, is out for the round. The last player still in wins, and the caller role passes on.

The squat itself, feet about shoulder width, hips sitting back and down, knees following the toes, is taught at Bodyweight Squat. This guide covers the game: the calls, who is out, rotating the caller and keeping the squats honest.

What You’ll Need

A group of three or more, or two people taking turns as caller and player.
Enough space for everyone to squat freely without touching.
Nothing else.

How to Play

Choose the first caller. Everyone else spreads out facing them.
The caller gives calls one at a time, at a steady pace.
When a call begins with “Simon says”, players do that movement. A call without it gets no reaction at all.
A player who moves on a call without “Simon says”, or does nothing on a call with it, is out.
Play until one player is left. They win the round.
A new caller takes over, and everyone is back in for the next round.

The Calls

Keep the calls to squat movements everyone knows, agreed before the game:

“Squat”: one full squat, down and up.
“Pulse squat”: lower into the squat and pulse a short way up and down at the bottom, until the next call.
“Hold”: stay at the bottom of the squat.
“Stand”: come up to standing.

Calls can be chained, for example “Simon says hold”, then “stand” (no Simon) to catch anyone who pops up. A good caller mixes valid and trick calls at a steady pace.

What Counts as Out

Moving on a trick call. Any squat movement, including a small dip, counts.
No move on a valid call. Standing still when Simon says squat.
Doing the wrong movement. Holding when the call was a pulse.

The caller judges. In a bigger group, players who are out can help watch for small movements. Calls that are too close to judge go in the player’s favour.

A Fair Game for Mixed Groups

This game does not reward squat endurance. The contest is attention, so a beginner and an experienced lifter have an even chance, and the format needs no handicap. That makes it a good choice for a mixed group, an icebreaker or a warm-up for people who have not trained together before.

Keeping the Squats Clean

As the rounds go on, legs tire and squats get shallow. Agree that a valid squat has to reach a comfortable depth, the same for everyone. The caller can call out a squat that is clearly too shallow as a miss. Keep the pace moderate, a call every two or three seconds, so players squat with control instead of bouncing.

Staying Safe

Space between players. Arms go forward on the way down.
A moderate pace. The game works best at a controlled speed.
Knees follow the toes. Fast reactions tempt knees to cave in.
Stop if anything hurts. Being out is fine.

Common Mistakes

Calling too fast. It turns the game into frantic bouncing.
Calling the same pattern. Players learn it quickly. Mix it up.
Players squatting halfway “just in case”. A partial dip on a trick call is still a move.
Forgetting depth. A squat is a full squat.

Fitting It Into a Session

Simon Says Squats is a light, social warm-up or a cheerful break between harder pieces. A few rounds, until each person has had a turn calling, is enough. Building a Partner Session has more on warm-up games.

Getting Better Over Time

There is not much to track here, and that is fine. To make the game harder, speed up the calls slightly, add more movements or shorten the pauses between trick and valid calls.

Silent Signal Squats uses hand signals instead of words.
Countdown Hijack plays tricks with a squat countdown.
Freeze Call Sprint is a freeze game played on the move.
Reverse Call Push-ups asks for the opposite of each call.

FAQ

Can two people play?

Yes. One calls and one plays, and each “round” ends at the first mistake. Swap roles each time and count how many valid calls each person survives.

What if the caller says “Simon says” quietly?

Calls should be clear and equally loud. A mumbled call does not count either way.

How long should a round last?

Most rounds end within a minute or two. If one goes much longer, the caller can speed up.