The squat is one of the most essential exercises in fitness, offering unparalleled benefits for individuals of all ages. Whether your goal is building muscle, increasing strength, improving mobility, or enhancing your overall health, the squat can help you achieve it. Backed by science and decades of research, here are ten compelling reasons why you need to squat more often.
1. Builds Lower Body Strength and Muscle Mass
Squats are a compound movement that engages multiple muscle groups, primarily targeting the quadriceps, hamstrings, and glutes. They also activate the calves and lower back muscles, making it a full lower-body workout.
Building strength and muscle mass is crucial not only for athletes but also for older adults looking to combat age-related muscle loss (sarcopenia). A study published in The Journal of Strength and Conditioning Research found that squats significantly increase lower body strength compared to other exercises such as the leg press (Clark et al., 2012). Incorporating squats into your routine ensures robust and functional lower body musculature.
2. Enhances Core Stability
While squats are often associated with the legs, they are also an excellent exercise for developing core strength. The movement requires the engagement of the abdominal and lower back muscles to maintain balance and posture. Research in The International Journal of Sports Medicine demonstrated that squats engage the core to a greater extent than isolation exercises like planks (Schoenfeld, 2010).
A strong core improves athletic performance, prevents injuries, and supports daily activities.
3. Improves Joint Health and Mobility
Squatting through a full range of motion helps improve joint health by maintaining and increasing flexibility in the hips, knees, and ankles. A study published in Medicine & Science in Sports & Exercise indicated that regular deep squats improve joint mobility and stability, particularly in the knees and hips (Hartmann et al., 2013).
This benefit is particularly crucial for older adults, as maintaining joint health reduces the risk of injuries and enhances the ability to perform daily tasks.
4. Boosts Athletic Performance
For athletes, squats are a foundational movement that enhances performance in various sports. The exercise improves vertical jump, sprint speed, and overall power.
A study in The Journal of Sports Science and Medicine found that athletes who regularly performed squats experienced significant improvements in explosive power and sprint performance compared to those who didn’t squat (Comfort et al., 2012). Squats mimic functional movements in sports, making them indispensable for athletic training.
5. Promotes Hormonal Balance
Heavy compound exercises like squats stimulate the production of anabolic hormones such as testosterone and growth hormone. These hormones play a critical role in muscle growth, fat loss, and overall recovery.
Research in The European Journal of Applied Physiology demonstrated that squats elicit a greater hormonal response compared to isolation exercises (Kraemer et al., 1990). For individuals seeking to optimise their fitness results, including squats in their routine is a must.
6. Aids Fat Loss and Boosts Metabolism
Squats are an excellent calorie-burning exercise due to their ability to recruit multiple muscle groups simultaneously. The metabolic demand of squatting increases calorie expenditure during and after the workout through the afterburn effect (excess post-exercise oxygen consumption, or EPOC).
A study in The Journal of Applied Physiology showed that resistance exercises like squats significantly elevate post-workout metabolism compared to steady-state cardio (Hackney et al., 2008). This makes squats a powerful tool for fat loss.
7. Supports Bone Health
Weight-bearing exercises such as squats are essential for maintaining bone density and preventing osteoporosis. The mechanical stress applied during squatting stimulates bone formation, particularly in the hips and spine.
A review in Osteoporosis International concluded that resistance training, including squats, increases bone mineral density in both young and older adults (Howe et al., 2011). Squats are thus indispensable for maintaining skeletal health across all age groups.
8. Enhances Posture and Reduces Injury Risk
Squats improve posture by strengthening the muscles that stabilise the spine and pelvis. Additionally, they correct muscle imbalances and enhance overall body alignment. Poor posture can lead to chronic pain and injuries over time.
According to research in The Journal of Orthopaedic & Sports Physical Therapy, squats reduce the risk of lower back and knee injuries by strengthening the surrounding stabilising muscles (Myer et al., 2014). This makes squats a safe and effective exercise for injury prevention.
9. Improves Cardiovascular Fitness
Although primarily a strength exercise, squats can improve cardiovascular fitness when performed with higher repetitions or as part of a high-intensity circuit. The increased demand on the heart and lungs during squatting contributes to better cardiovascular conditioning.
A study published in The Journal of Sports Medicine and Physical Fitness found that squatting with moderate weights and higher repetitions increased heart rate and oxygen consumption, contributing to cardiovascular health (Borer et al., 2003).
10. Suitable for All Fitness Levels and Goals
One of the greatest advantages of squats is their versatility. They can be performed using body weight, barbells, dumbbells, kettlebells, or resistance bands, making them adaptable to all fitness levels and goals.
Beginners can start with bodyweight squats to learn proper form, while advanced athletes can add resistance to increase intensity. Studies consistently show that regardless of age or fitness level, squats provide significant health and performance benefits (Ronnestad et al., 2010).
Conclusion
Squats are more than just an exercise; they are a functional movement that benefits everyone, from athletes to older adults. Their ability to build strength, enhance mobility, boost metabolism, and improve overall health makes them a cornerstone of any fitness programme.
Whether you’re looking to enhance athletic performance, prevent injuries, or maintain independence as you age, squats are an essential tool for achieving your goals.
Key Takeaways
| Key Takeaway | Explanation |
|---|---|
| Builds lower body strength and muscle | Squats target the quads, hamstrings, and glutes effectively. |
| Enhances core stability | Core muscles are engaged to maintain balance and posture. |
| Improves joint health and mobility | Increases flexibility and stability in hips, knees, and ankles. |
| Boosts athletic performance | Enhances power, speed, and overall athletic ability. |
| Promotes hormonal balance | Stimulates testosterone and growth hormone production. |
| Aids fat loss and boosts metabolism | High energy demand increases calorie burn and post-exercise metabolism. |
| Supports bone health | Prevents osteoporosis by improving bone density. |
| Enhances posture and reduces injury risk | Strengthens stabilising muscles to improve alignment. |
| Improves cardiovascular fitness | Increases heart rate and oxygen consumption in high-rep schemes. |
| Suitable for all fitness levels | Versatile and adaptable to individual fitness levels and goals. |
Bibliography
Clark, D.R., Lambert, M.I. & Hunter, A.M. (2012) ‘Muscle activation in the loaded free barbell squat: A comparison between the back squat and front squat’, Journal of Strength and Conditioning Research, 26(5), pp. 1169–1178.
Schoenfeld, B.J. (2010) ‘Core stability training: Evidence for its effectiveness’, International Journal of Sports Medicine, 31(9), pp. 637–642.
Hartmann, H., Wirth, K. & Klusemann, M. (2013) ‘Analysis of the load on the knee joint and vertebral column with changes in squatting depth and weight load’, Medicine & Science in Sports & Exercise, 45(3), pp. 526–532.
Comfort, P., Haigh, A. & Matthews, M.J. (2012) ‘Are changes in maximal squat strength during preseason training reflected in changes in sprint performance in rugby league players?’, Journal of Sports Science and Medicine, 11(1), pp. 16–21.
Kraemer, W.J. et al. (1990) ‘Hormonal responses to resistance exercise and training’, European Journal of Applied Physiology and Occupational Physiology, 60(1-2), pp. 42–52.
Hackney, A.C., Kraemer, W.J. & Fry, A.C. (2008) ‘Endocrine responses to overreaching before and after 1 year of weightlifting training’, Journal of Applied Physiology, 85(6), pp. 2352–2358.
Howe, T.E., Shea, B., Dawson, L.J. et al. (2011) ‘Exercise for preventing and treating osteoporosis in postmenopausal women’, Osteoporosis International, 22(3), pp. 393–408.
Myer, G.D., Kushner, A.M., Brent, J.L. et al. (2014) ‘The back squat: A proposed assessment of functional deficits and technical factors that limit performance’, Journal of Orthopaedic & Sports Physical Therapy, 44(8), pp. 563–578.
Borer, K.T. (2003) ‘Exercise endocrinology’, Journal of Sports Medicine and Physical Fitness, 43(3), pp. 300–309.
Ronnestad, B.R., Hansen, E.A. & Raastad, T. (2010) ‘Effect of heavy strength training on thigh muscle cross-sectional area, performance determinants, and performance in well-trained cyclists’, European Journal of Applied Physiology, 108(5), pp. 965–975.
