The Journey of Building a Powerful Squat
Front, back, hack, Zercher, belt, and pendulum—what do they all have in common?
SQUAT.
Often referred to as the "king of all exercises," the squat has cemented itself as a staple among fitness enthusiasts, athletes, and anyone striving to become stronger. But what makes the squat such a renowned exercise, and are there benefits you might not be aware of?
Before we dive into the incredible benefits, let’s address some common myths about squatting:
Squat Myths You’ve Probably Heard
Squats are bad for your knees and back.
You should never go below parallel.
Going heavy will make you bulky.
Your knees shouldn’t go past your toes, or your feet must face forward.
I hear these statements all the time. However, the reality is that building a strong, robust squat comes with a multitude of benefits. Let's take a look at some of those benefits.
The Benefits of Building a Powerful Squat
Full-Body Strength
As a compound exercise, squats are not just a leg workout. They target multiple muscle groups: the glutes, calves, quads, hamstrings, back, and core. Squats help you develop total-body strength while also burning through calories and boosting your metabolism.
Improved Bone Density
One of the best things you can do to build stronger bones is to lift heavy weights. Squats, being a weight-bearing exercise, are osteogenic, meaning they stimulate bone growth. Heavy resistance training helps replace old bone with new, stronger bone—an essential benefit as we age, especially during menopause, or for those at risk of bone injuries.
Joint Mobility and Flexibility
The ability to comfortably get into and sustain a squat position is something not many people can do at first. Lack of mobility in the hips, knees, and ankles can make everyday tasks, like getting up from a chair or picking things up from the floor, more difficult. By squatting regularly, you improve the flexibility and mobility of your joints, enhancing your functional movement.
Mental Fortitude
Studies show that regular squatting not only helps build strength but also boosts confidence and fosters discipline. It takes mental toughness to push yourself through heavy squats and strive for new personal bests. The mental benefits of squatting are often underrated, but they contribute significantly to your overall well-being.
Why Squats Should Be Part of Everyone’s Routine
Squats are not just for building stronger legs. They're a full-body workout that enhances both your physical and mental health. There's even evidence suggesting that squatting—and regular exercise, in general—can help reduce the risk of all-cause mortality. So, ask yourself: why aren’t I doing heavy squats?
No matter where you start, the benefits are immense. Everyone can squat, and with the right progression, anyone can build strength, mobility, and confidence.
Fun Facts About Squats
The heaviest squat ever recorded was done by Ray Williams in 2019, who squatted an impressive 490 kg (that’s the weight of a fully grown camel)!
April 20th is National Squat Day—perfect timing to hit your squat goals!
Kenta Adachi holds the record for the most squats done in one go, completing an astonishing 2,000 squats in a single session!
Squats are far more than just an exercise—they’re a journey of strength, mobility, and mental fortitude. So, what are you waiting for? Get squatting!