THE squat is one of the most underrated movements for developing lower body resiliency. A lot of people think that doing squats are bad for the knees. It’s only bad when you do not do it well. Squats are great in developing strength in the quads and hips. Oftentimes, a good trainer will be able to assess a client’s functionality just by looking at how one performs a squat.

How to do it?

1. Stand with feet in shoulder-width, with the toes slightly pointed out by around 10 degrees.

2. Slowly sink your hips back, while keeping your back straight and the chin slightly tucked.

3. The knees will also bend.

4. Go as low as you can without breaking alignment in your back, and keeping the feet flat on the floor.

5. Remember to keep your weight evenly distributed on both legs.

6. Drive up.

Variations:

1. Bodyweight squat

2. Barbell squat

3. Kettlebell squat

Is it safe to do squats every day? Yes, one can do it, especially if you’re just using body weight. For the more advanced and progressed variations, one has to program accordingly and ensure that there is recovery in between bouts of training sessions.

Squats are good for you and should help with your functional capacity. But always remember to consult with a doctor or exercise science professional before embarking on any type of fitness regimen.