Squats: The King of Lower-Body Exercises
Squats are one of the most effective exercises for building lower-body strength and improving overall fitness. They target major muscle groups like the quads, hamstrings, glutes, and calves, while also engaging your core for stability.
To perform a proper squat, start with your feet shoulder-width apart and your toes slightly pointed outward. Keep your chest up and your core engaged as you bend your knees and lower your hips, as if sitting back into a chair. Aim to bring your thighs parallel to the ground, then push through your heels to return to the starting position.
Squats come in many variations to suit all fitness levels. Bodyweight squats are great for beginners, while goblet squats with a dumbbell or barbell back squats add intensity for advanced lifters. Single-leg squats, like pistol squats, challenge balance and mobility, while jump squats increase power and explosiveness.
Incorporating squats into your workout routine 2–3 times per week improves strength, mobility, and athletic performance. They’re a foundational exercise for anyone looking to build a strong, functional lower body.