Beginner-friendly exercise that works your whole body

Squats are one of the most effective exercises for people of all fitness levels, according to experts, because they build functional strength, engage multiple muscle groups and can be adapted for beginners or advanced exercisers alike.

Physical therapist Hilary Granat, PT, DPT, MS, owner of Core Total Wellness, told Health that the squat is more than just an exercise.

"Watching someone squat tells me about their mobility, balance, strength, coordination and movement patterns," Granat said, explaining that trainers and physical therapists can use squat assessments to identify weaknesses and movement compensations.

Why squats are so beneficial

Granat said squats mimic everyday movements such as sitting down, standing up, climbing stairs and picking objects up from the floor.

"Squats help preserve strength and independence, which is one of the most important things we can have as we get older," she said.

Because squats involve movement at the hips, knees and ankles, they strengthen several major muscle groups at once, including the glutes, quadriceps, hamstrings and calves.

Research also suggests squats effectively activate the core. One study comparing squats with planks found similar levels of core activation, while squats produced greater activation of the erector spinae muscles that run along the spine.

Although primarily considered a strength exercise, squats can also elevate heart rate because they require substantial oxygen during performance.

How to perform a bodyweight squat

Experts recommend mastering the basic bodyweight squat before progressing to weighted or advanced variations.

To perform a squat:

• Stand with your feet about hip-width apart, keeping your weight evenly distributed.
• Begin by pushing your hips back while bending your knees as though sitting into a chair.
• Keep your chest lifted and your spine in a comfortable neutral position.
• Lower only as far as you can while maintaining control and avoiding pain.
• Push through your feet and squeeze your glutes to return to standing.

Granat noted that squat technique may vary slightly because everyone's anatomy is different. She also said people should not worry about keeping their knees behind their toes.

"In reality, it's perfectly normal and necessary for the knees to travel forward during a squat," she said, noting this naturally happens during everyday activities such as walking downstairs.

Squat modifications for beginners

People who cannot yet perform a full bodyweight squat can start with modified versions, including:

• Holding onto the back of a chair or another stable surface for support.
• Performing partial squats by lowering only as far as comfortable.
• Practising sit-to-stand movements using a sturdy chair and lowering back down with control.

Should everyone squat?

Granat said most people can squat with the appropriate variation, even after injuries or surgery, though some may need professional guidance.

However, she advised stopping if squats cause pain.

"You should not push through the pain," she said. Instead, she recommended consulting a physical therapist, who can modify the movement or prescribe exercises that help build towards squatting safely.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.