Squats are one of the most effective and versatile exercises you can do to improve your strength, fitness, and health. Here’s why you should do squats every day.

Whether you want to build muscle, burn fat, prevent injuries, or boost your performance, squats can help you achieve your goals. Here are some of the benefits of performing squats in workouts and why you should add them to your training routine.

Squats Build Muscle Mass

Squats are a compound exercise that work multiple muscle groups at once, such as your quads, hamstrings, glutes, calves, core, and back. By engaging so many muscles, squats stimulate the release of growth hormones and testosterone that promote muscle growth throughout your body. Squats also increase your metabolic rate, which means you burn more calories even at rest.

Squats Improve Functional Fitness

Squats are not only a great way to shape your legs and butt, but also to improve your functional fitness. Functional fitness refers to your ability to perform everyday activities with ease and efficiency, such as walking, climbing stairs, lifting objects, or playing with your kids. Squats mimic the natural movement patterns of bending, squatting, and rising that you use in daily life. By doing squats regularly, you can enhance your mobility, balance, coordination, and stability.

Squats Prevent Injuries

Squats can also help you prevent injuries by strengthening your muscles, tendons, ligaments, and bones. Squats can reduce the risk of knee pain and injury by improving the alignment and stability of your knee joint. Squats can also prevent lower back pain and injury by strengthening your core and spinal muscles that support your posture and movement. Squats can also improve your bone density and prevent osteoporosis by placing stress on your bones that stimulates bone formation.

Squats Boost Your Performance

Squats can also boost your performance in sports and other physical activities by improving your power, speed, agility, and endurance. Squats can increase your power output by training your fast-twitch muscle fibers that are responsible for explosive movements. Squats can increase your speed by improving your acceleration and sprinting ability. Squats can increase your agility by enhancing your lateral movement and change of direction. Squats can increase your endurance by improving your cardiovascular fitness and oxygen delivery to your muscles.

How to Do Squats Correctly

To reap the benefits of squats, you need to do them correctly and safely. Here are some tips on how to do squats properly:

  • Stand with your feet shoulder-width apart and toes slightly pointed out.
  • Keep your chest up, shoulders back, core tight, and eyes forward.
  • Bend your knees and hips as if you are sitting on a chair until your thighs are parallel to the floor or lower.
  • Keep your weight on your heels and push through them to stand up straight.
  • Repeat for the desired number of reps and sets.

You can also modify or vary the squat exercise to suit your level of fitness and goals. For example, you can add weight by holding dumbbells or a barbell on your shoulders or chest. You can also change the stance width or foot angle to target different muscles. You can also do different types of squats such as goblet squats, sumo squats, split squats, pistol squats, or jump squats.


Squats are a simple but powerful exercise that can benefit your whole body. By doing squats every day, you can build muscle mass, improve functional fitness, prevent injuries, and boost your performance. Squats are also easy to do anywhere and anytime with minimal equipment. So what are you waiting for? Start squatting today and see the results for yourself!

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