Why the Squat is the Only Exercise You Need for a Stronger, Leaner Body (You Won’t Believe How Easy It Is!)

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Image: MART PRODUCTION

The Squat: The Ultimate Exercise for Your Whole Body

If you’re looking for one single exercise that gives you the most bang for your buck, look no further than the squat. It’s often called the “king of all exercises,” and for good reason. Squats engage multiple muscle groups, from your legs to your core to your back, making them a total body workout. Plus, they can be done anywhere, no equipment required. Let’s break down why squats are so awesome and how to do them properly.

Why Squats Are the Best Exercise

  1. Full Body Engagement: While squats primarily target the quads, hamstrings, and glutes, they also activate your core, back, and even your arms (if you’re holding weights). As strength coach Mike Boyle says, “Squatting is a fundamental movement that activates most of your body, which makes it a must for any strength training program.”
  2. Boost Strength and Endurance: Squats help build leg and core strength, improve mobility, and enhance your overall endurance. Plus, regular squatting can improve your athletic performance, whether it’s running, jumping, or even walking. A 2023 study published in the Journal of Strength and Conditioning Research found that people who consistently perform squats experience significant improvements in lower body power and muscle mass compared to those who don’t.
  3. Burns Calories: Since squats target large muscle groups, they’re great for burning fat and boosting metabolism.
  4. Functional Movement: Squats mimic movements we do in everyday life, like sitting down and standing up, which makes them functional for improving daily activities. As fitness expert Jemal S. Wright notes, “Squats are not just for the gym—they translate directly into real-life movements, making them a cornerstone of any fitness routine.”

How to Squat Properly: Step-by-Step

  1. Stand tall: Feet should be shoulder-width apart, with toes pointing slightly outwards.
  2. Brace your core: Tighten your abs like you’re about to get punched in the stomach—this will protect your lower back.
  3. Lower your body: Push your hips back as if you’re going to sit in a chair. Bend your knees and lower your body until your thighs are parallel to the ground (or as low as you can comfortably go).
  4. Knee alignment: Make sure your knees don’t cave inwards. They should be tracking over your toes.
  5. Push back up: Press through your heels and stand back up to the starting position.

Adding Weights to Your Squats

Once you’ve mastered the bodyweight squat and feel comfortable with the movement, adding weights can help you take your strength and muscle gains to the next level. Holding dumbbells, a barbell, or even kettlebells while squatting increases the resistance, which forces your muscles to work harder, leading to greater strength development and hypertrophy (muscle growth). Start with light weights to ensure your form remains solid, and gradually increase the load as you get stronger. Remember, quality over quantity—it’s better to go slower with proper form than rush into heavy weights and risk injury. If you’re unsure how to safely add weight, you can always check out YouTube tutorials or consult a trainer for guidance.

Pro Tip: Try checking out squat tutorials on YouTube for different variations, like goblet squats or jump squats.

A Quick Reminder

Before you start any fitness program, it’s always a good idea to check with your doctor, especially if you have any pre-existing conditions or concerns.

Happy squatting!