You’ve probably heard some meathead at the gym screaming about how "squats are the king of exercises." It’s a cliché for a reason. But honestly, most people have no clue what is actually happening under the hood when they drop their hips toward the floor. It isn’t just about getting bigger quads or looking better in a pair of jeans. It’s a massive biological event.
When you perform a squat, you aren't just moving your legs; you're challenging your central nervous system, your bone density, and your metabolic health all at once.
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The metabolic engine in your basement
The most immediate thing squats do is turn your body into a calorie-burning furnace. Think about the sheer volume of muscle involved. You’re firing the gluteus maximus (the biggest muscle you own), the quadriceps, hamstrings, and the entire "trunk" or core.
Because these muscle groups are so large, they require a staggering amount of energy to move.
According to research highlighted by organizations like the National Institute of Fitness and Sport, engaging these massive lower-body muscles creates an anabolic environment. There’s been a lot of talk over the years about squats boosting testosterone and growth hormone. While it's true that a heavy session of squats can trigger an acute spike in these hormones, experts like those at BarBend point out that these levels usually return to baseline pretty quickly.
The real magic isn't a permanent hormone "hack." It's the muscle protein synthesis and the EPOC effect (Excess Post-Exercise Oxygen Consumption). Basically, after a hard set of squats, your body keeps burning calories at a higher rate for hours just trying to recover.
Squats: What Most People Get Wrong
People think squats are bad for the knees. Usually, it's the opposite.
Weak legs are what actually destroy knees. When you squat with proper form, you’re strengthening the ligaments and tendons around the joint. You’re building the vastus medialis—that teardrop-shaped muscle near the knee—which acts like a stabilizer.
But there’s a catch. Form matters more than weight.
Common technical disasters:
- The "Good Morning" Squat: This is when your hips shoot up first and your chest stays down. You end up looking like a drinking bird. It puts a ton of shear force on your lower back.
- Valgus Collapse: That’s the fancy term for your knees caving inward. It’s a fast track to an ACL issue. You've gotta "screw" your feet into the floor and drive those knees out.
- The Shallow Squat: If you aren't hitting parallel (where the hip crease is below the top of the knee), you’re missing out on the glute activation that makes the move so effective.
The longevity play: Squatting to 100
In 2026, we’re seeing a massive shift in how we view "healthspan" versus just "lifespan." Stanford Medicine insights recently noted that simple movements like chair squats are foundational for successfully aging into your 70s and 80s.
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It’s about axial loading.
When you put weight on your shoulders or hold a goblet at your chest, that load travels through your spine and down into your hips. This "stress" tells your body to dump minerals into your bones. It makes them denser. For anyone worried about osteoporosis or fractures later in life, the squat is basically a natural medicine.
Also, it helps you go to the bathroom. Sorta weird, but true. The physical compression and movement of a deep squat aid in "waste removal" by improving the motility of the colon.
Which variation should you actually do?
You don't need a 500-pound barbell to get the benefits. Honestly, some variations are actually better for the average person than the traditional back squat.
- Goblet Squats: Hold a weight against your chest. It acts as a counterbalance, which lets you sit deeper and keeps your spine more upright. It's the best "teaching" tool there is.
- Bulgarian Split Squats: These are miserable. You put one foot back on a bench and squat on the other. They fix muscle imbalances and don't require nearly as much weight to feel "heavy."
- Box Squats: Great for people with "finicky" knees. You sit back onto a box or bench, pause, and then drive up. It takes the momentum out of the movement and forces you to use your glutes.
- Jump Squats: These are for power. They recruit fast-twitch muscle fibers. Great for athletes, but high-impact, so be careful if your joints aren't ready.
Actionable Next Steps
If you’re ready to actually see what squats can do for your body, don't just start piling on plates.
First, check your ankle mobility. If you can’t keep your heels on the ground when you squat, your ankles are likely the bottleneck. Spend two minutes a day in a "deep squat hold" while hanging onto a doorframe for support.
Second, start with bodyweight box squats. Use a chair if you have to. Do 3 sets of 12 reps, focusing entirely on keeping your chest up and your knees tracking over your toes. Once that feels like a breeze, grab a heavy book or a dumbbell and move to the goblet version.
Consistency beats intensity every single time.
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Start today. Your 80-year-old self will thank you for the bone density and the ability to stand up from a chair without help.