What are the benefits of squats?

1. It builds lower body muscle

Squatting can help you build muscle in your lower body, research published in the BMC Sports Science, Medicine and Rehabilitation journal has found.

2. Squats keep you functional

“Squatting is considered a bend-and-lift movement which is one of the five primary movement patterns that we use throughout daily life.

3. Squats can improve your joint stability and posture

Squatting doesn’t just target your muscles. According to Gagliardi: “Performing squats helps to teach proper movement patterns with proper postural and joint stability.

4. You can burn fat

While some people turn to running to lose weight, weight loss can also be achieved by performing compound exercises such as squatting. 

5. Squatting can improve flexibility

As we age, our tendons, muscles, and ligaments become less elastic. But according to Harvard Medical School, squatting is an effective stretch for your hamstrings, which can stiffen up from too much sitting. 

No matter what stage of resistance training you’re at, there are a number of squat variations to suit all. Different variations can target different muscle groups too.


Stand with your feet hip-width or shoulder-width apart and toes pointed forwards. Pull your shoulder blades back and down. Inhale, brace your core, push your hips back, and bend your knees to lower until your thighs are parallel to the floor.

How to perform this squat:

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