Squats are a fundamental strength-training exercise that primarily targets the muscles in the lower body, including the quadriceps, hamstrings, glutes, and calves. The movement involves bending the knees and lowering the body into a sitting position, then returning to a standing position. Proper form is crucial to prevent injury and maximize the effectiveness of the exercise. It’s essential to keep the chest up, back straight, and knees aligned with the toes throughout the movement.

There are several types of squats, each with its variations that target different muscle groups or emphasize specific aspects of the exercise;

- Bodyweight squats
- Goblet squats
- Front squats
- Back squats
- Sumo squats
- Bulgarian split squats
- Pistol squats
- Overhead squats

These variations offer a range of benefits and can be incorporated into various fitness routines based on individual goals and preferences. Each variation places varying degrees of stress on different muscles and offers unique benefits, such as improved balance, strength, and flexibility. Experimenting with different squat variations can help individuals tailor their workouts to their specific fitness goals and preferences.