Some fitness experts recommend the squat as the one exercise people should do every day if they had no time for anything else. “50 squats a day will keep the doctor away—seriously,” Dr. Christopher Stepien, a sports therapist and chronic pain expert said. “Daily squats will help you mentally and will even give you better yearly check-ups with your primary physician.”

The most obvious benefit of squats is building your leg muscles – quadriceps, hamstrings, and calves. These drills also create an anabolic environment, which promotes body-wide muscle building, improving muscle mass.

Squats, and all of their variations, are a great exercise for the whole body. This is a good move if you want to burn fat.

The squats also activate your glutes and back muscles. Remember to upgrade them as soon as they start to feel comfortable. Do jump squats, goblet squats, pistol squats or plie squats.

Squats are many people’s favorite exercises for building muscle. They are always recommended to people who want to stay fit as they get older.

If you are new to working out, start easy and use a chair for support if you need it. Keep your arms in front of you. Don’t extend your knees past your toes. Stay in this position for a few seconds. Do this for a minute and don’t rush.

But there are other reasons to do squats every time you hit the gym...

1. Stronger joints. When performed properly, the load applied to the squat is great for not only building muscle strength but also engaging the ankle, knee and hip joints all at the same time and making them stronger.
2. Do other stuff better. How often do you have to lift something or get up from a seated position? Every day. People who squat are stronger in their activities of daily living, and are more likely to stay mobile later into life.
3. Get better elsewhere. If you are cross training (and you should be) squats are a perfect powerhouse. Almost all cardio and sports involve the lower body. By having a more powerful system, you can run and play longer, harder and faster.
4. You can do them anywhere. Sure, it’s great to do them with weight, but you can do bodyweight squats anywhere, anytime so you can stay in shape at home or on vacation.
5. Never get bored. There are endless variations of squats and ways to keep you challenged, the only limit is your imagination.
6. Work on that core. Squats can help with strengthening the core, but the relationship goes both ways. Squat more, have a stronger core. Have a stronger core - squat better.
7. Look good. Last but not least, squatting is definitely bound to help you shape those legs and build a stronger booty. Squats target the glute and inner thigh muscles. Open your legs wide to the side. Your toes should be pointing outward as well. Bend your knees as low as you can. Stay in a straight vertical line, please. Hold that position for a few seconds. Get back up and repeat 10-15 times.