Squats: The Exercise We Love to Hate (But Should Probably Do Anyway)
Some people swear by squats; others avoid them like the plague. I used to be in the latter camp. My knees and back would protest, and my ego didn't help—I was trying to lift weights I had no business attempting. But over time, I learned that squats, when done correctly, are invaluable.
🏋️♂️ Why Squats Matter
Squats are often dubbed the "king of exercises" for a reason. They target multiple muscle groups, including the quadriceps, hamstrings, glutes, and core. Beyond muscle growth, they enhance balance, flexibility, and overall functional strength.
Even if you're not aiming to become a powerlifter, incorporating squats into your routine can improve daily activities—like picking up your kids or carrying groceries—making them easier and safer.
🧠 Expert Insights on Squats
Dr. Andrew Huberman, a neuroscientist and host of the Huberman Lab podcast, emphasizes that resistance training is crucial for maintaining muscle mass, strength, and metabolic health as we age. He notes that exercises like squats can stimulate the release of hormones such as testosterone and growth hormone, which are vital for muscle development and overall well-being. Huberman Lab
Furthermore, Dr. Huberman highlights that incorporating compound movements like squats into your routine can enhance neural drive and coordination, contributing to better functional performance in daily activities.
🛠️ My Personal Squat Journey
I won’t lie—I still struggle with squats. But here’s what’s helped me:
Ego Check: I reduced the weight to focus on form. It's not about lifting heavy; it's about lifting right.
Use of a Belt: Especially when increasing weight, a belt provides added support and stability.
Box as a Guide: Placing a bench or box behind me ensures I reach the correct depth without compromising form.
Remember, it's okay to start small. Progress is progress, no matter how incremental.
🔄 Squat Variations for Everyone
Not all squats are created equal. Depending on your fitness level and goals, here are some variations to consider:
Box Squat: Great for beginners to ensure proper depth and form.
Belt Squat: Reduces spinal load by placing weight around the hips.
Front Squat: Emphasizes the quadriceps and requires core stability.
Goblet Squat: Holding a dumbbell or kettlebell at chest level; excellent for learning squat mechanics.
Overhead Squat: Challenges balance and flexibility by holding weight overhead.
Sumo Squat: Wider stance targets inner thighs and glutes.
Bulgarian Split Squat: Focuses on one leg at a time, improving balance and unilateral strength.
Zercher Squat: Holding the bar in the crook of your elbows; emphasizes the core and upper back.
Each variation offers unique benefits. It's worth experimenting to see which aligns best with your body and goals.
🎥 Using a box/bench as a guide
Using this 20 inch box has helped me focus on getting lower in my squats, something I’ve always sucked at (I know I can still get lower too - working on it 😉):
👣 One Last Thing
I'm not a trainer or a fitness expert—just someone sharing what's worked (and what hasn't) as I try to get a little better each week.
If you're just starting out, remember: it doesn't have to be perfect to be worth it. Pick one small thing to focus on. Track it. Adjust as you go. Small steps really do stack up.
Let me know what tools or habits have worked for you—I'm always learning from others too.
— Kevin