Exercise of the Month: Squats

Squats take the spotlight this month because they are one of the most effective exercises for building lower-body strength, improving mobility, and supporting overall fitness.

Often referred to as the “king of leg exercises”, the squat is a compound movement, meaning it works several muscle groups at the same time. The main muscles used are the quadriceps, glutes, and hamstrings, but your core also plays an important role in helping you stay stable and controlled throughout the movement.

Simple in appearance but highly effective, squats can help improve strength, balance, posture, and everyday movement. Whether you are standing up from a chair, climbing stairs, or training in the gym, a strong squat pattern can support your body in many ways.

One of the best things about squats is that they can be adapted for all fitness levels. Beginners can start with a supported chair squat or using plates underneath your feet, while those with more experience can progress to bodyweight squats or add resistance with a dumbbell or kettlebell.

How to Do a Squat

1. Heel-Elevated Squat
   If your ankles feel tight or you struggle to reach depth in a squat, try placing small weight plates under your heels. Stand with your feet shoulder-width apart, heels raised on the plates, and keep your chest lifted. Brace your core, bend your knees, and lower into the squat with control. Elevating the heels can make it easier to stay upright, improve squat depth, and place more focus on the quadriceps. Press through your feet to return to standing.
2. Standard Bodyweight Squat
   Stand with your feet shoulder-width apart and toes slightly turned out. Keep your chest lifted, shoulders relaxed, and core engaged. Push your hips back, bend your knees, and lower until your thighs are roughly parallel to the floor, or as far as your mobility allows. Drive through your heels to return to standing with control.
3. Progression: Goblet Squat
   Once you are comfortable with the bodyweight squat, you can increase the challenge by holding a dumbbell or kettlebell close to your chest. Keep your posture tall, brace your core, and lower into the squat with control. The added weight helps strengthen the lower body while also encouraging good technique.
   
   

Coaching tip: Keep your chest lifted, knees tracking in line with your toes, and avoid letting your heels lift off the floor. Focus on slow, controlled movement rather than rushing through the reps.

Strong. Functional. Adaptable.
That’s why Squats are our Exercise of the Month.