Live Longer Habits

Squats are one of the most effective and functional exercises you can do. They engage several muscle groups at once, improve daily movement, and help build strength safely and efficiently. Whether you're a beginner or a seasoned athlete, squats can benefit your fitness in many ways.

Why Squats Matter

Squats mimic natural movements like sitting and standing. Babies instinctively squat with perfect form, but over time, adults often lose this skill as we develop habits like bending from the waist instead of the hips. Relearning the squat is key to moving better and preventing injuries.

As a compound movement, squats work multiple joints and muscle groups simultaneously. This makes them powerful tools for building strength, increasing calorie burn, and improving overall physical function.

Muscles Worked During Squats

While squats are known for targeting the lower body, they also work your core and even your upper body in certain variations. Here’s a breakdown:

Lower Body Muscles:

• Gluteus maximus, medius, and minimus (buttocks)
• Quadriceps (front of thighs)
• Hamstrings (back of thighs)
• Adductors (inner thighs)
• Hip flexors
• Calves

Core Muscles:

• Rectus abdominis
• Obliques
• Transverse abdominis
• Erector spinae (spinal stabilizers)

Upper Body Muscles: (in variations like back squats or overhead squats)

• Shoulders
• Arms
• Chest
• Back

How to Do a Basic Bodyweight Squat

A basic squat—also called a bodyweight or air squat—requires no equipment. Here’s how to do it properly:

1. Start Position: Stand with your feet slightly wider than hip-width apart. Toes should point slightly outward.
2. Set Your Core: Keep your chest lifted, shoulders back, and engage your abdominals.
3. Squat Down: Push your hips back as if you're sitting in a chair. Lower your body while keeping your back straight and knees aligned with your toes.
4. Depth: Go down as far as you can without rounding your back or lifting your heels. Stop if you feel discomfort.
5. Return to Start: Press through your heels to stand up. Squeeze your glutes at the top.
6. Reps: Aim for 10–15 reps. Work up to 3 sets.

Pro Tip:

Distribute your weight evenly across your feet using the "foot tripod" method—pressure should be equal at the heel, big toe, and pinky toe base.

Top 7 Benefits of Squats

1. Strengthens Your Core

Squats activate the core muscles deeply, improving posture, balance, and reducing back pain. A 2018 study even found squats to be more effective than planks in core activation.

2. Reduces Injury Risk

By building strength in your legs, hips, and core, squats improve movement mechanics and stability. They also help strengthen your bones, tendons, and ligaments, reducing the chance of injury.

3. Burns Calories

Squats are a high-intensity movement that can burn a significant amount of calories. A 155-pound person can burn over 220 calories in 30 minutes of strength training, including squats.

4. Builds Lower Body Strength

Squats strengthen the largest muscles in your body—your glutes, quads, and hamstrings—which makes everyday movements like walking, climbing stairs, and lifting easier and less painful.

5. Enhances Athletic Performance

Jump squats and weighted variations improve explosive strength and speed. Research shows that regular squat training boosts sprint times and overall athletic performance.

6. Provides Variety and Challenge

Once you've mastered the bodyweight squat, you can explore variations like:

• Goblet squats (using a dumbbell)
• Back or front squats (using a barbell)
• Bulgarian split squats
• Jump squats
  This variety keeps your workouts interesting and activates different muscle groups.

7. Requires No Equipment

Bodyweight squats can be done anywhere—at home, at the gym, even during a break at work. Just a few sets a day can make a big difference in your strength and mobility.

Safety Tips for Squats

To avoid injury and get the most from your squat workout:

• Go only as low as your form allows. Don’t push past discomfort in your hips or knees.
• Use a stable stance. Feet slightly wider than shoulder-width helps keep you balanced.
• Keep your head and eyes forward. Avoid looking down or up too much.
• Maintain good posture. Keep your spine neutral—avoid rounding your back.
• Lift appropriate weight. Don’t sacrifice form for heavier loads.
• Engage your core. This supports your spine and helps control your movement.

The Bottom Line

Squats are a powerful, functional movement that can help you:

• Burn calories
• Prevent injuries
• Strengthen your core and legs
• Improve posture, balance, and performance

Best of all, you don’t need a gym to do them. Start with bodyweight squats, focus on form, and progress to variations as you build strength. If you have any medical conditions or injuries, consult a doctor or certified trainer before starting a new workout routine.

source: healthline