Without even thinking about it people perform squats many times throughout the day so it makes sense to include squatting, modified to the individual’s level of ability and mobility, as a foundational movement in one’s fitness program.

Squatting is actually a fundamental human movement pattern necessarily performed by every person and doing it correctly is essential to receiving the complete benefits of the exercise. Squatting improperly may result in injury just as improperly lifting something from the ground may cause the body harm.

The benefits are compounded if squatting is regularly included into one’s exercise routine. Squats work all the leg muscles along with the butt muscles thus strengthening the body’s core and increasing metabolism as the largest muscles in the body are activated. If pain is encountered during the exercising then the squats are not being done correctly and the individual should check his or her form. The knees should be aligned so that the toes can be seen and the weight of the body should be on the heels of the feet rather than the balls. The head ought to be up and to avoid injury it is important to keep an arch in the lower back at all times.

The initial movement should begin at the hips, never at the knees which should be open at all times, and then the person should concentrate on sitting back instead of sitting down and using the hamstrings and glutes to pull the body down into the bottom position. If there is a problem with balance the arms can be extended in front to help keep the person balanced. At the bottom the shins should be completely vertical and the knees together, then squeeze through the glutes to begin the ascent.

Some of the benefits of squatting include the development of proper hip extension which is essential to any athletic pursuit and it also helps athletes run faster and jump higher. In addition squatting improves the quality of life as the numerous daily squats become easier and energy improves. Along with the other compound movements that weigh on the heels and engage the quads, gluts, and hamstrings, squatting creates a fluctuation in the hormones which is extremely beneficial for body muscle buildup. Squatting, especially the front variety, also impacts increased bone density which helps defend against osteoporosis.

In summary, squatting opens the possibility to improved fitness levels and functional capacity.

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