Squats Are One Of The Most Fundamental Movement Patterns We Learn

The Squat is one of the best exercises for athletes and for the general population.  Everyone should be doing some form of squat because they work the whole body.  Studies have shown that squatting to increase lower body strength can produce the following benefits:

1. Better functional mobility and faster walking speed

2. Greater bone mineral density and less chance of breaking a bone

3. Stronger core musculature to prevent lower back pain and injury

4. Faster running speed at short and long distances

5. Greater vertical jump height

6. Better sports performance on the court or field

Thats 6 benefits already.  Here is why I think you should all be squatting.  Some may apply to you more than others:

1. Do Squats to Run Faster

Running speed is influenced by the ability to apply more force into the ground to create a ground reaction force.  The fastest way to improve this is to increase lower body strength.

2. Do Squats for Better Mobility and Less Pain

The general population will benefit from better mobility and less chance of lower back or knee pain by doing squats.  I get fed up of hearing that people don’t squat because it hurts their knees.  That is just poor loading and movement mechanics.  Studies performed on elderly people with osteoarthritis showed that squat training resulted in less self-reported pain in the knees, better balance and faster walking speeds.

3. Do Deep Squats to Increase Vertical Jump

Full range of motion squats in which you go all the way down past parallel so that the hamstrings cover the upper calf increase vertical ability and will enhance athletic performance.  So if you play sports such a volleyball, basketball, tennis, netball, high jump etc then this is of huge benefit to you.

If you want to perform better, get stronger, jump higher, and have a better body composition, make a commitment to full-range squats.

4. Do Front Squats to Train For Sports

The front squat is one of your best tools for achieving new levels of athleticism, flexibility, and dynamic mobility.  The front squat requires you to have superior mobility in the hip, ankle, shoulders and wrist.  The front squat also places less compressive force on the knee than the back squats when lifting heavy.  It also activates your core musculature more so than performing back squats, so if you want a solid core than include front squats in your program.

5. Do Squats For Better, Stronger Abs

Squats are a great exercise for your abdominal muscles and greater core strength not only looks good but means better sports performance too.

6. Do Squats For Better, Stronger, Firmer Glutes

If you are male, including squats is going to give you the powerful Glutes that you need to perform better and be stronger.  If you are female, I’m guessing your choice of words is going to be the wish for ‘firmer Glutes’ (or buttocks/bottom).  Squats will help you achieve this more than any Cross Trainer will.

7. Squats Are Safe For Everyone (when performed correctly).

Squats are an excellent exercise for all ages.  They won’t hurt your knees or your back if performed correctly.  And young athletes can benefit from starting strength training from an early age.  If monitored correctly young athletes can begin training from as young as 10.  Contrary to popular belief, strength training won’t stunt your growth, it can actually improve bone mineral density and growth.

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