by Rachel Tallant
“Squatting really is one of the movements that preps us for life from a total body functional standpoint,” says Premier Personal Trainer Damon Marable.
Why Squats Matter
Damon explains that squats directly translate to everyday movement – even for just getting off the couch, chair, or floor. Those are all squat patterns! “As we age, quality of life becomes more important,” Damon says. “Leg strength allows us to pick up our kids, grandkids, nieces, or nephews! Equally as important, leg strength improves overall quality of life for the long term. Think of the phrase ‘thick thighs save lives’ in a more literal sense. Your legs are literally half of your body, so training them will benefit your life in tons of ways, from improved circulation to being able to sit and get up from various seats to being able to stave off lower back issues and possibly stave off assisted living down the road.”
Muscles Worked
Squatting works many lower body muscles, including the gluteus maximus, minimus, and medius (buttocks), quadriceps (front of the thigh), hamstrings (back of the thigh), adductors (groin), hip flexors, and calves.
But Damon emphasizes that squats aren’t just a lower-body exercise. In fact, squats additionally work core muscles such as the rectus abdominis, obliques, transverse abdominis, and erector spinae. “When you squat properly, you’re not just using your legs; you’re also engaging your core, back, shoulders, and upper body to stabilize and support the movement.”
How To Do a Basic Bodyweight Squat:
- Start with feet slightly wider than hip-width apart, toes turned slightly out.
- Clasp your hands in front of your chest or out for balance.
- With your chest up and out and pressure even in your feet, engage your abs and start to shift your weight into your heels. Remember not to shift all of your bodyweight, or else you’ll fall backwards. Think of each foot as a tripod with two points of contact at your toes and one at your heels. Your heels should bear most, but not all, of the load.
- Bend your knees, push your hips back, and lower into your squat. The goal should be to get your thighs parallel to the floor, or as close as you can without caving in your knees, rounding your back, or shifting your center of gravity.
- Keep your core tight and chest out as you push through your heels to stand back up.
- Squeeze your glutes at the top of your starting position.
- Repeat for the desired number of reps.
Damon’s Cues
One cue Damon frequently uses with clients is to “pull yourself into the squat.” Rather than dropping quickly into the movement, he encourages people to actively brace and control both the descent and the stand-up. “The movement going down should match the movement coming back up,” he says. “You should feel engaged the whole time.”
Why Squats Are So Effective
- Lower body and core strength: The stronger our legs and core become, the more functional our total body becomes as we get older, making everyday movement easier and our balance stronger.
- Mobility: When done correctly, a squat promotes good ankle and hip mobility.
- Versatility: The many types of squats and ways to perform them make them among the most versatile exercises.
Damon notes that many people who experience lower back pain may actually be dealing with weak or inactive glutes. “When squats are done properly, they strengthen the hips and glutes, which help support the lower back,” he says. “The stronger your hips and legs are, the more strength and mobility your body can develop overall.”
Free Weights vs. Machines: What’s the Difference?
Squats performed with free weights or body weight recruit more stabilizing muscles than those performed with machines such as the pendulum squat or belt squat. In other words, you’re likely to engage a wider range of muscle groups when performing free weight squats, but you may also put yourself at a higher risk of injury. On the other hand, machine squats lower the risk of injury by improving form but may engage a smaller range of muscles.
Body Structure & Individual Differences
Your body proportions can make certain types of squats easier or harder for you. For example, people with longer femurs and a shorter torso often have to lean their upper body further forward to avoid falling backwards. These folks may have more success performing sumo squats, where the feet are externally rotated and planted wider than hip-width apart, creating a more stable base.
Beginner Squat
(A) Basic Bodyweight Squat – The foundation of all squat variations. This version focuses on learning proper mechanics, balance, and control without an external load. It’s ideal for beginners, warm-ups, or refining technique at any level.
Front-Loaded Variations
(B) Goblet Squat – Goblet squats take the movement a step further by introducing an external load. Holding a single weight in front of your body requires engagement from the core, as well as the back and shoulders, to maintain posture and control the weight. This variation begins to turn the squat into a more complete full-body compound movement.
(C) Double Kettlebell Front Squat – In this variation, each arm holds a kettlebell independently. Because the weight is front-loaded and supported by both arms, maintaining an upright posture requires greater muscular engagement from the core, shoulders, and upper back. This increases the stability demands compared to the goblet squat
(D) Zercher Squat – The Zercher squat can be a useful alternative for individuals who struggle with proper back squat mechanics. The bar is held in the crooks of the elbows, creating a front-loaded position that often allows for heavier loads than holding a weight in the hands. Because the weight sits close to the midsection, this variation uniquely challenges the core, biceps, and overall upper-body tension to stabilize the movement.
Advanced Strength
(E) Back Squat – When performing back squats, the barbell rests across the upper back, allowing for heavier loading than front-loaded variations. This squat variation places greater demand on the hips and legs and is commonly used to build overall lower-body strength. Proper technique becomes increasingly important as your working weight increases.
Building Strength with Confidence
For those new to squatting or feeling intimidated, Damon often starts clients with a simple sit-to-stand squat using a chair. This allows people to build confidence, strength, and proper mechanics before progressing to more advanced variations.
For anyone who has struggled with squats in the past, Damon emphasizes patience and consistency. “The stronger your hips, glutes, and legs become, the more capable your body is overall.” Squatting is a skill – and like any skill, it improves with practice and feedback. Working with an HAC personal trainer can help you refine your technique, choose the right variations for your body, and progress safely as your strength increases.
This article has been reviewed by Damon Marable, NASM-CPT. Damon has been a tenured member of Hockessin Athletic Club’s Personal Training team for nearly 20 years where he helps clients improve body mechanics, strength, and confidence daily.
