Squats have many benefits, and they arguably involve one of the most important foundational movement patterns when it comes to strength training. Nearly every total-body or lower-body resistance training workout will include a variation of a squat due to its effectiveness.
I have two little dogs, so I often practice my squats to dip down low to pet them. My reward for squatting to the floor is seeing their cute, smiling, furry faces. I usually include squats in my workout routine because they enhance my functional fitness and provide various benefits. Plus, you can also make it more challenging by adding weights and switching up your routine with one of the numerous variations.
We’ll delve into the many proven benefits of squats, how to do them properly, and the best variations to try. We also asked certified personal trainer Carissa Galloway to share her top squat tips, the benefits of regularly doing squats, and more. Carissa Galloway is also a registered dietitian nutritionist and a squat aficionado.
What are the benefits of squats?
1. Squats strengthen your legs
Squats strengthen quite a few muscles; they primarily target the legs. Squats strengthen your glutes (butt muscles), which are essential for power, core stability, and efficient forward propulsion when running, walking, jumping, and skipping. Squats also light up your quads, a group of four muscles on the fronts of your thighs that control knee extension. On the backside of your legs, squats strengthen the hamstrings and calves, both of which are instrumental in walking, running, and jumping.
2. Squats improve core strength
Squats require core activation and work your glutes, hips, abs, obliques, and back extensors. Researchers have found that squats target the deeper core muscles. Having a strong core not only aids movement efficiency but also helps protect against injuries to the lower back and hips.
3. Squats increase your vertical jump
If you play sports like basketball, volleyball, or tennis, you’ll appreciate the boost your jump game gets from consistent squat workouts. The strength you’ll develop in your glutes, calves, and hamstrings from squats will help power a more explosive, impressive jumping ability.
4. Squats improve your posture
Strengthening your core with squats, especially muscles like the erector spinae of your spine, helps improve posture. Poor posture is associated with back pain, neck pain, sleep disturbances, and even slower metabolism. During a squat, you have to keep your back straight with your chest up while carrying the heavy load.
5. Squats can make you a better runner
Squats improve the strength and power of your legs, which can translate to a more economical running stride and faster speeds. They can also help correct muscle imbalances created by long-distance running by requiring more glute and quad activation.
6. Squats can improve bone density
Loading your bones during squats can signal your body to increase the mineralization of your bones. Doing this also turns on key hormones that build bone rather than break it down, which is especially important with aging.
7. Squats improve mobility
Squats can increase the mobility and flexibility of your ankles, hips, and knees, which could help protect against the risk of injuries. Staying dedicated to those squats fine-tunes your balance, particularly when you load on one side of the squat.
8. Squats burn calories
Like any exercise, performing squats burns calories, especially if you add weights. Even more importantly, building lean muscle mass through exercises like squats increases your overall metabolic rate. Spending that time in the gym getting your squats in will also help you burn more calories the rest of the day and night.
9. Squats can improve cardiovascular fitness
Squats can improve cardiovascular fitness and heart health when performed quickly or in a circuit. As a total-body movement, squats recruit nearly every major muscle in your body, especially when an external load is used.
10. Squats can be performed anywhere
While you might not be able to do heavy front-loaded squats at home without a squat rack, basic squats (along with many modifications) can be performed anywhere with just your body weight or minimal equipment.
11. Squats are versatile
From sumo squats and back squats to split squats and single-leg squats, you can find a different squat variety for every day of the week.
What muscles do squats use?
Squats are the benchmark of lower body movements. They’re highly effective exercises that engage numerous muscles throughout your body. While squats primarily target the lower body muscles, they also activate several muscles above your waist, namely your core.
Here are the main muscles targeted while squatting:
- Gluteus maximus, minimus, and medius (buttocks)
- Quadriceps (front of your thighs)
- Hamstrings (back of your thighs)
- Adductor (groin)
- Hip flexors
- Calves
Additionally, squats work your core muscles, including the rectus abdominis, obliques, transverse abdominis, and erector spinae. Some squat variations, like a back squat or overhead squat, effectively target your shoulders, arms, chest, and back muscles.
How to perform a squat
Here are the steps to perform a basic bodyweight squat:
- Stand with your feet slightly wider than shoulder-width apart, with your toes pointing forward, your core engaged, and your chest up and proud.
- Inhale, bend your knees and then push your hips backward as if reaching your butt back to sit in a chair. Keep your back straight and chest up as your arms come forward in front of your body to act as a counterweight.
- Lower your body until your thighs are parallel to the floor and your knees are bent at 90 degrees.
- Exhale as you press through your heels to return to the starting position.
- Repeat the move until you complete the set.
Squat variations to try
The world of squat exercises offers tons of options to target different muscle groups, challenge yourself, and keep your workouts interesting. Here’s a glimpse into the exciting world of squat variations.
Squats by stance
- Bodyweight squat: This is the classic squat, using your body weight for resistance. It’s a great foundation for learning proper form.
- Wide stance squat: You widen your stance beyond shoulder width and emphasize your outer quads and glutes.
- Narrow stance squat: As the name suggests, you narrow your stance for a quad-focused burn.
- Sumo squat: Place your feet wider than shoulder width with your toes turned outward, working the inner thighs and glutes.
Squats with weight
- Barbell squat: This is the king of squats for some, loaded with a barbell across your back for intense lower-body training.
- Front squat: Similar to barbell squats, the front squat has you with the bar resting across your shoulders, challenging core stability and upper body strength.
- Dumbbell squat: Hold dumbbells in each hand at your sides for more freedom of movement and core engagement.
- Kettlebell squat: Grasp a kettlebell in front of your chest or overhead, adding variation and challenging your core.
Squats by movement
- Jump squat: Add an explosive jump at the top of the squat for a cardio burst and power development.
- Pulse squat: Perform small up-and-down movements within the squat position for an intense burn without full reps.
- Pistol squat: This single-leg squat demands extreme balance and leg strength.
- Box squat: A box squat offers deeper hip flexion and glute engagement as you pause with your butt on the box before driving back up to the starting position.
Additional variations to try
Squats are a highly versatile exercise. Here are some additional variations to try:
- Bulgarian split squat
- Heel-raise squat
- Side-kick squat
Safety tips
Squats are a generally safe exercise if performed with the proper technique. Here are some safety tips to keep in mind:
- Only lower as far as you can go without pushing yourself to go too low too soon. Be mindful of how your hips and knees feel on the descent.
- Keep your gaze forward and your neck in a neutral position rather than looking down.
- Maintain an upright posture and avoid rounding your shoulders.
- Keep your core engaged throughout the movement.
- Avoid lifting too heavy too soon. Start by mastering the bodyweight squat before moving to a weighted squat like a goblet squat.
FAQs
Is squatting good for weight loss and burning belly fat?
The weight loss picture is complex, but squatting and strength training can definitely help you burn calories and fat along the way when paired with the right nutrition and lifestyle changes. Squats are a compound exercise that works multiple joints and muscle groups, including your core muscles, which can result in burning more belly fat and body fat.
Who should avoid squats?
If you have a knee or back injury, it’s best to ask your doctor or healthcare provider before powering through rounds of squats.
Can squats help you build muscle?
All variations of squats can help you build muscle and are worth including in your workout routine. To achieve your maximum muscle-building potential, you’ll need to incorporate progressive overload, where you gradually increase the weights over time as you develop strength and muscle mass. Other factors outside of the gym are also involved in muscle bulking, such as protein consumption and hormones.
What happens if you do squats every day?
You can do squats daily, and you’ll notice improvements in your leg strength and muscle growth. That being said, most health and fitness professionals recommend including rest days to give your muscles sufficient time to rest and recover.
Do squats lift your buttocks?
Squats are effective for enhancing and sculpting your derriere because they target and tone your glute muscles.
Interview with Carissa Galloway
Carissa Galloway, RDN, is a Premier protein nutrition consultant and certified personal trainer with years of experience doing squats and helping others do them properly, too. Galloway often includes squats in her workout routine to maintain strength, muscle, and flexibility to keep up with her busy schedule.
The Manual (TM): How long have you been doing squats?
Carissa Galloway (CG): I can safely say that I have been doing squats for at least 20 years. I ran track in high school, so I’m sure we did some then. I started making weight training a priority in my fitness routine when I was in college, so I’ve regularly been doing squats for at least 20 years.
TM: As a personal trainer, how often (how many times a week) would you recommend our readers do squats to level up their strength and fitness?
CG: For most people, two to three times per week is ideal for squats. This frequency gives your muscles enough time to recover and adapt while promoting both strength and endurance gains. Overall, it’s about quality, not quantity. Be consistent and aim for proper form each time you train. As a distance runner, I’m often juggling long runs and strength training. When I have runs longer than 2 1/2 hours, I will decrease my squat weight or the frequency to prevent excess soreness going into a longer run.
One key way to level up your squat game and fitness routine is to prioritize proper nutrition. As a dietitian, it’s important for me to note that post-squat/post-resistance training nutrition matters significantly. You need to consume protein after strength training to support muscle gains. I reach for the Premier Protein High Protein Shakes as an easy and delicious way to fuel my recovery. They offer a convenient 30 grams of protein to support muscle repair, especially in the 30 to 60-minute window after training.
TM: What are the top three benefits of squats?
CG:
- Muscle development – Particularly in the glutes, quads, and core.
- Functional strength – Squats improve the way you move in real life.
- Hormonal health – Resistance training can help regulate insulin and cortisol.
TM: Are there more benefits when squatting down to a greater depth? How low should we go?
CG: Squat depth influences which muscles are targeted. Overall, deep squats produce more glute and hamstring activation, while partial (higher) squats focus more on the quads. I like doing deeper squats, as research shows that deeper squats can increase muscle hypertrophy and strength in the posterior chain. I want to stress that squat depth should never compromise form. Use mobility and strength cues to guide your range. You can hold onto a wall or support yourself as you squat deeper to prevent injury, and if you feel any discomfort, stop and readjust how low you are going.
Something to keep in mind when it comes to form is making sure you are pushing your bottom back as you squat. Your knees should never go over your toes, since that can cause injury to your knees.
TM: Performing squats can help improve posture, but why is good posture important?
CG: To see posture improvement through squats alone, you would need a consistent routine with squats that use proper form. However, most people will not notice overall posture changes as a result of squats. Good posture supports efficient movement, prevents muscle imbalances, and reduces the risk of injury in day-to-day life. Whether you’re lifting weights or sitting at your desk, having proper alignment can reduce strain on your spine and joints, allowing you to move with strength and confidence.
TM: How can you make squats more challenging?
CG: There are many ways to make squats more challenging. The most common way would be to add weights, including dumbbells, a weighted bar, resistance bands, or a kettlebell. You can also play with tempo for those looking for a different challenge. Either slow down your descent, increase time under tension, or hold your squat at its lowest point before rising back up.
If you’re looking to add some cardio to your strength training, you can incorporate explosive variations, like jump squats, to build power. You can also try one-legged movements like lunges or split leg squats to work on muscular imbalances you may have and create a different load to standard squats. As you’re looking to make squats more challenging, make sure to add resistance gradually. The heavier your weight, the fewer reps you’ll be able to perform, and it’s very important to only do reps with good form. Never add weight if your form is compromised.
TM: How do squats help improve your functional fitness and ability to perform everyday activities?
CG: Squats build strength for activities like sitting, standing, lifting, and walking. They enhance neuromuscular coordination and joint stability, which supports healthy movement patterns as we age.
TM: Could you share your top tips for our readers to perfect their squatting technique?
CG: If you have never done squats, then I recommend seeking out either a trainer to watch you or watch videos online from credentialed fitness pros to see proper form. Injury can be common with improper squat form, so it’s important that you understand the basics.
Once squatting properly, here are some form tips to remember:
- Make sure your knees are not moving forward over your toes as you squat. You can do this by initiating with hips, not knees, as you start squatting.
- Brace your core as if preparing for a punch.
- Maintain a neutral spine throughout.
- Practice often, even without weights.
- Watch your form in a mirror or record yourself.
- Don’t rush the movement.
TM: Do you add weights? What are your top three favorite squat variations?
CG: As mentioned above, adding weights is a great way to help you increase your muscle gains.
My favorite squat variations include:
- Goblet squats – Great for form
- Bulgarian split squats – For single-leg power and balance
- Sumo squats – Wider stance for inner thighs
TM: Squats also strengthen your core, which can help reduce the risk of injury. Could you share your top three core-strengthening exercises?
CG: Here are some core exercises that I would recommend for beginners. These movements support the spine and enhance posture, which helps protect your body both in workouts and during daily tasks. I recommend that you include these each time you train legs to help support an overall strong core.
- Plank with reach – Activates deep, stabilizing muscles while challenging balance.
- Dead bug – Reinforces core control and coordination, great as part of your warm-up.
- Bird dog – Strengthens the posterior chain and improves spinal stability; great as part of your warm-up.
