It also helps you perform full-body movements with better form, balance, mobility, and posture. According to the American Council on Exercise, squats also strengthen your bones, ligaments, and tendons.

Squat variations can increase motivation

There are different types of squats you can perform, which adds interest to your workout routine and helps engage multiple muscle groups. You can do squats using just your bodyweight, and you simply need enough space to lower your hips into a squat.

You can also do squats with weights like medicated balls, kettlebells, barbells, dumbbells, resistance bands, and yoga balls. Doing 25 squats in the morning and another 25 in the evening can really work multiple muscle groups.

Strengthening lower body strength

The muscles in your lower body are among the largest and strongest in your body. These muscles, including the calves, adductors, hip flexors, quadriceps, hamstrings, and glutes, are responsible for many daily actions, such as sitting in a chair and getting out of bed.

Strength training exercises like squats are great for toning and strengthening these muscles. When your lower body muscles are in good shape, it helps you move with less pain, move more comfortably, and make actions like walking and bending easier.

Strengthening core strength

A strong core improves your balance and stability, reduces lower back pain, and helps maintain good posture. Strengthening your core also makes movements like bending, twisting, and standing easier.

Squats are a great exercise for strengthening your core. A study comparing core activation between planks and back squats found that squats (where a barbell is placed on top of the trapezius muscles behind your neck) resulted in greater activation of the muscles that support your back.

Burn calories

According to Harvard Medical School, a person weighing about 70 kg can burn about 223 calories by performing strength training exercises or resistance training like squats for 30 minutes. This shows that you can also burn a significant number of calories by performing high-intensity compound movements like squats in addition to aerobic exercise like cycling or running.