The #1 exercise everyone should be doing—even beginners

• The squat is an expert-recommended, beginner-friendly exercise that builds functional strength. 
• The squat is appropriate for people of all fitness levels, as it can be modified or progressed. 
• Before adding weight or experimenting with variations, it’s important to learn the proper form for a basic bodyweight squat. 

Most people benefit from an exercise routine that includes lots of variety, engages multiple muscle groups, and gets you moving in every direction. However, if you had to pick just one beginner-friendly exercise for everyone to do, there’s an obvious choice: the squat. 

Why Everyone Should Squat 

The squat isn’t just an exercise; it’s also an assessment: “Watching someone squat tells me about their mobility, balance, strength, coordination, and movement patterns,” Hilary Granat, PT, DPT, MS, owner of Core Total Wellness, told Health. Trainers and physical therapists can use squat assessments to identify and address issues, such as weakness and movement compensations, so that people can move, feel, and, of course, squat better.

The squat is one of the most functional exercises you can do: “Squats mimic movements we perform every day, like getting in and out of a chair, using the toilet, climbing stairs, picking something up from the floor, or getting off the couch,” Granat said. “Squats help preserve strength and independence, which is one of the most important things we can have as we get older. Regularly performing squats helps maintain that ability to do all things that could become more difficult.” 

It recruits other muscle groups: Because squats are a multi-joint exercise (you move at the ankles, knees, and hips), they engage and strengthen multiple large muscle groups, including the glutes, quadriceps (the muscles on the front of the thigh), hamstrings (the muscles on the back of the thigh), and calves. Building strength and mass in these muscles can positively impact everything from bone density to athletic performance.

It’s an effective core exercise: And while it looks nothing like a typical abs exercise, the squat is also an effective core strengthener. One study comparing the plank to the squat found that core activation was similar in both exercises, and that the squat elicited greater activation of the erector spinae, the muscles that run along the spinal column. 

The squat can be cardio, too: While typically considered a strength-training exercise, research shows that the squat has substantial oxygen demands, which means just a few reps will elevate your heart rate and get your blood pumping. 

How to Do a Proper Squat 

The squat has endless possibilities. You can load it with a barbell for maximal strength gains. You can turn it into a jumping squat to develop power and strengthen your bones. You can also shift your weight to just one leg to challenge your balance and coordination. But before you experiment with any modifications or progressions, you need to establish proper form in the basic bodyweight squat. 

1. Stand with your feet about hip-width apart. (It’s okay to widen your stance if it’s more comfortable for you.) Keep your feet parallel or turn your toes out slightly. Your weight should be equally distributed over the entirety of both feet. 
2. Initiate the movement by hinging at the hips and pushing your butt back. Bend at the knees and lower your butt, as if you’re about to sit in a chair. 
3. Keep your chest lifted and your spine in a comfortable, neutral position.
4. Lower only as far as you can without pain while maintaining good control. 
5. Push through your feet and squeeze your glutes to return to standing. 

Granat notes that, because everyone’s anatomy is different, the squat won’t look the same on every body. Also, you may have been cautioned by trainers and other squatters to keep your “knees behind your toes.” Don’t worry about this, Granat said. “In reality, it’s perfectly normal and necessary for the knees to travel forward during a squat. In everyday life, our knees go beyond our toes, like when going down stairs, for example,” she said.

How to Modify the Squat

If you’re not yet able to do a full bodyweight squat, there are plenty of squat modifications you can use to gradually build up your strength, balance, flexibility, and coordination. Here are a few ways to make the squat more accessible:

• Supported squat: Follow the directions above, but hold onto the back of a chair or other stable structure for balance and support. 
• Partial squat: Bend the knees only as far as you can while maintaining good form and posture. 
• Sit-to-stand: Start from a seated position in a sturdy, stationary chair (don’t use a wobbly stool or a wheeled chair). Push through your feet to stand up, then follow the directions above to slowly lower yourself back into the chair with control. (Don’t “plop” down.) 

Is There Anyone Who Shouldn’t Squat?

While you may need to avoid squatting after certain surgeries or immediately after sustaining an injury, almost everyone can and should squat. “As a physical therapist, I rarely tell someone they should never squat again. Instead, I focus on finding the right variation for where they are today and helping them progress over time. The goal isn’t to avoid the movement, but to make it accessible,” Granat said. 

However, if squatting hurts, stop and seek help from a medical or movement professional. “You should not push through the pain,” Granat said. “Instead, see a physical therapist who can help modify the movement or prescribe other exercises that will help you to squat eventually.”

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