The squat is such a fundamental exercise of everyday life and you are inherently performing this exercise when sitting down and standing back up again, picking things up from the floor, and picking up your children (if you have them).
When performed correctly, a large number of muscles are recruited to perform the movement, such as:
Quadriceps (front of the thigh): the primary muscle used in squatting, responsible for straightening the leg and supporting the body's weight.
Hamstrings (back of the thigh): work to stabilize the knee joint and help support the body's weight during the downward phase.
Glutei: help to extend the hips and maintain good posture during the exercise.
Calves: assist in keeping the heels grounded during the squatting motion.
Core muscles (abdominals, obliques, erector spinae): help to stabilize the spine and maintain proper form during the exercise.
In turn, the benefits can include:
Increased strength: Squats are a compound exercise that targets multiple muscle groups, including the lower body, core, and back. Regular squatting can help improve overall strength.
Improved balance and stability: Squats engage the stabilizer muscles in your lower body, which can improve balance and stability.
Burn fat and build lean muscle: Squats are a great way to burn fat and build lean muscle. As you perform them, you'll burn calories while developing your glutes, quads, hamstrings, and calves.
Increased flexibility: Squats require flexibility in your ankles, hips, and lower back. Performing them regularly can help increase your overall flexibility.
Improved mobility: Squatting can help improve your joints' range of motion, giving you better mobility overall. This can help reduce the risk of injury and improve your overall quality of life.
Stronger bones: Weight-bearing exercises like squats can help improve bone density and reduce the risk of fractures or osteoporosis later in life.
Improved posture: Squats work your core and lower back muscles, which can help improve your posture and reduce the risk of back pain.