Why Squats Should Be in Every Workout – Backed by Science

Squats are more than just a gym staple. They are a cornerstone of strength, mobility, and athletic performance. Whether you're a beginner or a seasoned lifter, including squats in your routine pays dividends.

Experts and researchers alike agree: this compound movement activates multiple muscle groups and enhances functional fitness. From variations like the front squat and goblet squat to more advanced moves like the Bulgarian split squat and pistol squat, there's a version for every fitness level.

“Squats are the king of lower-body movements,” says Bret Contreras, PhD, also known as the “Glute Guy” and author of The Glute Lab. “No other single movement recruits as much muscle mass so efficiently.”

The Science Behind the Squat

Modern research supports the effectiveness of squats from a biomechanical and anatomical standpoint. A 2022 study published in Sports examined how different stance widths in barbell squats affect lower limb loading and movement mechanics. It concluded that customized stances can significantly impact joint safety and performance.

Another 2023 study in Biomechanics compared the traditional Olympic bar with the specialized Squatbar. The results showed meaningful differences in muscle activation patterns, emphasizing the role of pull up bar choice in achieving optimal squat form.

These studies reinforce that squats aren't just about bending your knees; they’re about training smarter with proper variations and tools.

Why Everyone Needs the Front and Back Squat

The front squat emphasizes the quadriceps and core more than the traditional back version. Its upright torso position is gentler on the spine, making it a preferred choice for those with lower back concerns. It’s also a great teaching tool for proper squat mechanics.

On the other hand, the back squat allows you to load heavier weights and engage the posterior chain—glutes, hamstrings, and lower back. A 2023 study shows that it remains a gold standard for building total lower-body strength and has been found to relate closely with anatomical advantages in both male and female lifters.

Including both styles in your routine ensures balanced development and prevents overuse injuries.

Goblet Squats and Beginner Benefits

The goblet squat is a versatile, beginner-friendly movement that teaches correct depth and posture. Holding a dumbbell or kettlebell in front of your chest encourages an upright torso and improved core activation.

It’s especially helpful in rehab settings or when teaching foundational movement patterns. A 2024 review in the International Journal of Sports Physical Therapy highlighted its utility for those recovering from injury or looking to build movement confidence.

Advanced Progressions: Bulgarian Split and Pistol Squats

For advanced lifters, single-leg variations like the Bulgarian split squat and pistol squat challenge balance, mobility, and unilateral strength.

The Bulgarian split squat places the rear foot on an elevated surface, targeting the quads, glutes, and hip stabilizers while reducing spinal load. The pistol squat, a full single-leg squat, demands significant strength, ankle mobility, and body control.

A 2024 Frontiers in Sports and Active Living scoping review explored the impact of deep squats like the pistol squat on knee health. It found that with proper form and progression, these movements pose minimal joint risk and substantial strength benefits.

“Advanced squat movements are the perfect way to identify and correct asymmetries,” says Dr. Kelly Starrett, DPT and founder of The Ready State. “They’re not just strength builders—they’re movement diagnostics.”

Squats: A Lifelong Tool for Health and Strength

From young athletes to aging adults, the role of squats in maintaining joint health, building lean mass, and improving coordination is unmatched. They're functional, scalable, and endlessly adaptable.

Whether you're grabbing a kettlebell for goblet squats or loading up the bar for back squats, you're investing in your long-term well-being. Front squats teach control, Bulgarian split squats uncover imbalances, and pistol squats challenge your stability. Every variation brings unique benefits to the table.

Incorporating squats in your regular workouts isn’t just smart, it’s essential. They're scientifically validated and practically proven to deliver results.

Stronger From the Ground Up

Including squats in your fitness routine is a science-backed decision with lifelong benefits. From improved mobility and muscle activation to strength and injury prevention, there's no reason to skip this powerhouse move.

Whether it’s the front squat for posture, the back squat for strength, the goblet squat for control, or the Bulgarian split and pistol squats for challenge, one thing is clear—squats deserve a permanent spot in your training.

Ready to rise stronger? Start with squats.