Squatting is a fundamental strength training exercise that targets multiple muscle groups, primarily the quadriceps, hamstrings, glutes, and lower back. To perform a squat, stand with feet shoulder-width apart, lower your hips back and down, keeping your back straight, and bending your knees as if sitting back into a chair. The depth of a squat depends on factors like flexibility and comfort, but a common guideline is to aim for thighs parallel to the ground or lower. Maintaining proper form, such as keeping the knees aligned with the feet, is crucial to prevent injury.

The depth of your squat is a matter of personal comfort, flexibility, and fitness goals. Going lower engages a broader range of muscles and can enhance flexibility, but it's essential to maintain good form to avoid strain. Individuals with certain joint or mobility issues may need to adjust the depth accordingly. Consult with a fitness professional or physical therapist for personalized guidance based on your specific needs and abilities.

Benefits of squatting include building lower body strength, enhancing core stability, and promoting functional movement patterns. Squats also stimulate the release of growth hormone and testosterone, contributing to overall muscle growth. Moreover, they are a compound exercise, meaning they work multiple muscle groups simultaneously, making them an efficient addition to any strength training routine. Regular squatting can improve balance, flexibility, and help prevent injuries by strengthening the muscles and joints involved in the movement.