Squat: The King of All Exercises

As a physical therapist, let me make this painfully clear: if you can’t squat properly, daily life is probably punching you in the face. Think squatting doesn’t matter? Cool—enjoy struggling to tie your shoes, flopping onto the couch like a tranquilized moose, or groaning every time you get out of the car like you're 97. If squatting is hard for you, then I bet your life is hard too.

And when it comes to strength training, few exercises deserve the royal treatment like the squat. Nicknamed “The King of All Exercises” (and not just by overly enthusiastic gym bros), this movement doesn’t care if you’re an elite athlete, a weekend warrior, or someone who just wants to walk up stairs without needing a nap. Mastering the squat = unlocking life.

Why the Squat Reigns Supreme (And Why You Should Stop Avoiding It)

1. Builds Total-Body Strength

Yeah yeah, it’s a leg exercise—except it’s not. Your quads, glutes, and hammies are clearly doing the heavy lifting, but don’t forget your core, lower back, and even upper body are tagging in just to keep you from crumpling into a human accordion. This isn't just a leg day move—it’s a full-body strength factory. And no, Karen, leg press doesn’t count.

Total Body Strength = Can carry two heavy things at the same time, like that kettlebell and the regret of not winning the state championship back in high school (he still talks about it).

2. Boosts Functional Fitness

Here’s a wild idea: what if your workouts actually helped you do real-life stuff? Crazy, I know. But that’s exactly what squats do. You squat to sit, stand, pick things up, and do just about anything that requires being a functioning adult. Train the squat pattern, and you’re basically adulting better. Your knees, hips, and ankles will even start sending you thank-you notes. And you won’t have to see me for any of those aches and pains…because if you do walk through my clinic doors then you better believe squats will be on the menu.

Now here’s a guy that knows the groceries will be carried from the car to the kitchen in one trip…no matter what.

3. Burns Calories & Builds Muscle

The squat is basically a metabolic furnace. It lights up your biggest muscle groups like a Christmas tree and demands serious energy. Translation: calories incinerated. Plus, the more muscles involved, the more of those juicy anabolic hormones (testosterone, GH, IGF-1… you know, the cool ones) you produce. Short story even shorter: squat more = build more = burn more = look awesome. Science agrees. Nerds rejoice.

This is someone who takes eating salads seriously.

4. Improves Athletic Performance

Want to run faster, jump higher, change direction like a caffeinated chipmunk? Great—then squat. Every explosive movement starts with force, and the squat builds force like nothing else. Let’s revisit high school physics (don’t groan):  

Power = Force x Velocity  

Force = Mass x Acceleration  

So if you want more power (aka athletic badassery), you need more strength. And squats are your ticket. No one gets powerful without getting strong. No exceptions.

This guy squats (the dude watching the other dude dunk, definitely doesn’t squat)

5. Endless Variations for Every Goal (No, You’re Not “Too Advanced”)

Tired of the same ol’ back squat? Boo-hoo. Try front squats, goblet squats, sumo squats, split squats, even walking lunges (a.k.a. single-leg punishment). Bulgaria gave us a pretty great squat as well. There’s a squat for everyone—from total newbies to that guy who grunts like he’s giving birth in the squat rack. Whether you’re training for strength, mobility, or just trying not to snap in half doing yard work, squats have you covered.

I mean look at this pure athlete, they can squat so low they are practically sitting.

How to Perform the Perfect Squat

(So You Don’t Look Like a Turtle trying to tie their shoe)

1. Stand tall, feet shoulder-width apart, toes slightly out—not doing ballet, but not duck-footing either.  

2. Take a big breath into your belly and brace like someone’s about to punch you in the stomach.  

3. Eyes forward, chest up. Everyone should be able see the logo on your shirt.  

4. Push your hips back first—*not* your knees forward like you’re trying to impersonate a baby giraffe. Sit “back” with your hips (like you do with a #2…)

5. Lower until your thighs are parallel (or lower, if your mobility isn’t garbage).  

6. Drive through your whole foot — yes, heel AND toes, namely your big toe — to stand up, squeezing those glutes like you’re trying to crack a walnut.  

7. Don’t let your knees fold in like lawn chair. Keep them tracking over your toes. Stay braced. Be awesome.

   
   

Look at those crazy awesome numbers and arrows on the photo. Even crazier is they match with the How to Perform A Squat instructions. Don’t mind the HD photo, times are tough.

Final Thoughts (AKA, Stop Making Excuses)

The squat isn’t just a movement—it’s a character test. It reveals your strengths, your weaknesses, and how much you're really willing to work for progress. So if you’re not squatting yet, what are you even doing with your life? And if you are squatting—good. Now squat more. The King of all exercises isn’t going anywhere.

And hey—want to squat like royalty?  

Check out our A Few Percent Better: Squat Like a King Program  

Follow us on Instagram [@AFewPercentBetter](https://www.instagram.com/AFewPercentBetter) for spicy tips, brutally effective workouts, and maybe a little tough love.

Long live the squat.