The Squat: More Than Just a Leg Exercise

Squatting, often regarded as a fundamental movement in strength training, powerlifitng and athletic performance has far-reaching benefits beyond simply sculpting powerful legs. Scientific research supports the myriad advantages of incorporating squats into your fitness routine. From building strength and stability to enhancing overall health, here's a closer look at the science-backed benefits of squatting. If you are not squatting by now, you certainly should be! Need a reason? Here are 5 good ones.

1. Full-Body Engagement

   Barbell Back Squats are a compound exercise that engage multiple muscle groups simultaneously, including the quadriceps, hamstrings, glutes, core and lower back. It challenges not only strength, but balance and proprioception as well. It is the undisputed king of leg exercises and athletic performance. A study published in the Journal of Strength and Conditioning Research (Bazyler et al., 2014) found that squats activate a greater percentage of muscle mass compared to isolated exercises, making them highly efficient for full-body workouts.

2. Improved Functional Movement

   
   

   Functional movements mimic real-life activities, and squats are a quintessential example. Sitting, standing, running, cycling, and jumping all utilise the muscles trained in the squat. A stronger squat will lead to enhanced perfromanceA study in the International Journal of Sports Physical Therapy (Hartmann et al., 2013) emphasised how squats enhance functional movement patterns, contributing to improved daily activities and athletic performance.

3. Hormonal Response

   
   

 Squats (especially heavy squats) can trigger the release of growth hormone and testosterone, essential for muscle growth and repair. According to a study in the European Journal of Applied Physiology (Ronnestad et al., 2011), high-intensity squatting induces a significant hormonal response, promoting muscle hypertrophy and strength gains. Nice!

4. Joint Health and Flexibility

   
   

Contrary to the misconception that squats harm the knees, research in the Journal of Orthopaedic & Sports Physical Therapy (Hartmann et al., 2013) suggests that properly executed squats can improve knee stability and joint health. This works by strengthing the tendons and ligaments in a properly executed squat. The deep knee flexion and dorsiflexion in a squat enhances flexibility, contributing to injury prevention both in life and on the sports field.

5. Calorie Burn and Metabolic Boost

Squats recruit large muscle groups, leading to increased calorie expenditure. A study in the Journal of Strength and Conditioning Research (Paoli et al., 2010) found that high-intensity resistance training, such as squats, induces a substantial post-exercise oxygen consumption (EPOC), resulting in a metabolic boost for hours after the workout.

squaTs and more squats

Incorporating squats into your fitness routine goes beyond aesthetic goals, providing a scientifically supported array of benefits. From promoting full-body engagement to enhancing hormonal responses, squats are a versatile exercise suitable for individuals of various fitness levels. Remember to prioritise proper form and gradually increase intensity to maximise the advantages of this powerhouse exercise.

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References:

• Bazyler, C. D., et al. (2014). The Effect of Squat Depth on Multiarticular Muscle Activation in Collegiate Cross-Country Runners. Journal of Strength and Conditioning Research, 28(9), 2619–2625.

• Hartmann, H., et al. (2013). Analysis of the Load on the Knee Joint and Vertebral Column with Changes in Squatting Depth and Weight Load. Sports Medicine, 43(10), 993–1008.

• Ronnestad, B. R., et al. (2011). Hormonal Responses to High- and Moderate-Intensity Strength Exercise. European Journal of Applied Physiology, 111(8), 1783–1792.

• Paoli, A., et al. (2010). Exercising Fasting or Fed to Enhance Fat Loss? Influence of Food Intake on Respiratory Ratio and Excess Postexercise Oxygen Consumption after a Bout of Endurance Training. International Journal of Sport Nutrition and Exercise Metabolism, 21(1), 48–54.