11 Surprising Benefits Of Squats For Men That You Didn’t Know About

Gentlemen, it’s time to get down and dirty. That’s right! I’m talking about squats for men — the exercise that makes even the most seasoned gym-goer question why they started this fitness journey in the first place.

But fear not, my fellow men, for the benefits of squats far outweigh the temporary discomfort of shaking legs and aching glutes. 

Not only will they give you a derriere that would make Sir Mix-a-Lot proud, but also improve your overall strength and posture. 

So, buckle up and get ready to learn why squats should be a staple in every man’s workout routine.

How Do Squats Work?

Before jumpstarting how squats work, let’s first talk about the mechanics. Squats, in a nutshell, are a compound movement that targets multiple muscle groups in the lower body as well as the core (6). 

The primary muscles that get worked are the quadriceps, hamstrings, and glutes, the core muscles and lower back are also engaged to provide stability. When performing a squat, the body works as a unit to produce a force that lifts the weight. 

The quadriceps at the front of the thigh extend the knee joint, while the hamstrings and glutes at the back of the thigh extend the hip joint. The core muscles and lower back help keep the torso upright and prevent unwanted movement.

The beauty of squats is that they are not only an effective training tool but also an efficient one. By hitting multiple muscle groups at the same time, they allow a comprehensive and brief workout that maximizes time and results. So, if you’re looking to tone up your lower body and core, squats are an excellent exercise to add to your routine.

Do Squats Work For Men?

There’s a common misconception surrounding squats that they are only for women wishing to achieve a shapelier backside. However, as mentioned earlier, squats are a full-body workout that targets multiple muscle groups at once and can benefit men as well. 

They can help men achieve their fitness goals, whether that be building muscle or improving overall health and well-being.

Read More: Gear Up For A Perky Bum: A Complete Guide To Doing Squats For Glutes

What Do Squats Do For A Man’s Body?

Squats may look like a daunting exercise, but the benefits are undeniable. 

Below are 11 different benefits of deep squats for men:

1. Build Strong Quadriceps And Hamstrings

Quadriceps and hamstrings are two of the most important muscle groups in the lower body. Squatting targets these muscles by requiring a large range of motion from the knee and hip joints.

Regular squatting can lead to increased strength and improved overall appearance. Not only do strong quadriceps and hamstrings help with everyday activities, such as walking and climbing stairs, but they also improve athletic performance (3). 

Adding squats to your exercise routine can help you achieve greater strength and balance in these muscles.

2. Build Strong Glutes

The glutes are an essential muscle group to overall health, as well as appearance. Many people spend a lot of time sitting, which can cause the glutes to become weak and underdeveloped. 

Squats can help shape and strengthen the glutes, leading to improvements in posture and performance. They are also crucial for everyday activities such as walking, running, and climbing stairs. By adding squats to your routine, you can help improve the development of this muscle group and overall appearance (1).

3. Build Core Stability

Squats require stability of the core muscles to keep the torso upright and prevent unnecessary movement. By using the core muscles for stability while performing squats, you’re not only working the lower body but also building core strength. 

Squats are an effective way to target the core and lower back muscles, improve stability, and reduce the risk of injury. Adding squats to your routine can help improve core stability and reduce the risk of lower back pain (2).

4. Aid In Hormone Regulation

Squats have been shown to increase testosterone levels, a hormone that contributes to muscle growth and overall fitness. 

By activating larger muscle groups, such as the quadriceps and hamstrings, squatting helps promote hormonal balance, which can lead to increased muscle growth and strength (5). 

Regular squatting can provide benefits for overall hormone regulation and muscle growth, making them an excellent addition to any workout routine.

5. Improve Functional Movement

Squatting is a functional movement that mimics everyday activities such as sitting down and standing up. By performing squats, you improve your ability to perform these movements, thus improving your overall quality of life. 

Squats can help increase mobility and flexibility in the lower body while also improving overall strength. Adding this exercise to your routine can help improve balance, stability, and coordination, making everyday activities easier and more accessible (7).

6. Improved Posture

When performed with proper form, squats can improve posture by strengthening the muscles in the back, shoulders, and core. This can help prevent back pain and improve overall body alignment. By maintaining proper posture during squats, you are also training your body to maintain proper posture throughout the day (6).

7. Increased Mobility

Squats require a large range of motion from the hips, knees, and ankles, making them an excellent exercise for improving mobility (7). As you squat, your joints are moved through a full range of motion, which can improve joint mobility and flexibility. 

Regular squatting can help increase hip and ankle mobility, leading to better athletic performance and a reduced risk of injury.

8. Boosted Calorie Burn

Squats are a compound exercise that targets multiple muscle groups, making them an effective way to burn calories. The increased muscle mass from squatting also boosts your metabolism, helping you burn more calories at rest (3). Adding squats to your workout routine can help you burn extra calories and achieve your weight loss goals.

9. Improved Bone Density

Weight-bearing exercises like squats have been shown to improve bone density, which is important for preventing osteoporosis and increasing overall bone health (4). By adding this exercise to your routine, you can help strengthen your bones, reduce your risk of fractures, and maintain healthy bone density as you age.

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10. Reduced Risk Of Injury

Squats can help reduce the risk of injury by strengthening the muscles surrounding the joints. As you squat, the muscles in your legs, hips, and core are engaged, which helps stabilize the joints and reduce the risk of injury (6). 

Squats also help improve flexibility and mobility, which can prevent injuries that are commonly caused by tight and weak muscles. Incorporating squats into your routine can help reduce your risk of injury and improve overall joint health.

11. Improved Balance

Squats require a great deal of balance and stability to perform, which can lead to improved balance over time. By performing squats regularly, you can improve your body’s ability to maintain balance and stability during movement (6). 

This can be especially beneficial for older adults who may be at higher risk of falls due to a loss of balance. Improved balance can also lead to better athletic performance and reduced risk of injury during physical activity.

How To Perform The Basic Back Squat?

The back squat is a classic exercise that should be in every gym goer’s toolbox. It’s an excellent way to build lower body strength and power while also targeting the core, lower back, and upper body. 

Here is a step-by-step guide on how to perform the basic back squat safely and correctly:

• Start with a proper stance. Stand with your feet hip-width apart, toes pointing outward slightly. Keeping your chest up and your core tight, take a deep breath and brace your core.
• Proper bar placement. Place the barbell across your upper back, just below the base of your neck, so that it rests on the meaty part of your traps. Your grip should be shoulder-width apart, with your elbows pointing down and back. Take another deep breath and brace your core.
• “Sit Back” and squat. Begin to “sit back” into your squat, bending at the hips and knees and keeping your chest up and core tight. Keep your knees in line with your toes and make sure they’re not caving in. Squat down until your thighs are parallel to the ground.
• Breathe and stand up: Take a deep breath at the bottom of the squat before driving your heels into the ground and standing up. Exhale slowly as you stand up, keeping your chest up, and core tight.
• Repeat. Repeat the exercise for the desired number of sets and repetitions.

Tips To Perform A Back Squat Safely And Effectively

• Keep your core tight throughout the exercise.
• Keep your chest up throughout the exercise.
• Keep your knees in line with your toes, and don’t let them cave inward.
• Do not let your knees go past your toes.
• Lift with your heels, not your toes.
• Do not round your back throughout the exercise.

Modifications for beginners and advanced trainees:

• Beginner Modification: If you’re brand new to squats, start with an air squat (no weight). Once you’re comfortable with the movement pattern, start with just the barbell (the empty barbell weighs 45 pounds). Work your way up to heavier weights as you get stronger.
• Advanced Modification: To make the back squat more challenging, you can add weight to the bar. Experiment with different weights to find what works best for you. You can also try variations such as the front squat or the overhead squat to challenge yourself further.

Read More: 13 Squat Alternatives For When You Want To Switch Things Up

Common Squat Variations And How To Perform Them

Here are eight squat variations, along with descriptions of how to execute them, which muscles they target, and who they’re best suited for:

• Front Squat

The front squat is similar to the back squat, but the barbell is held on the front of your shoulders, with your elbows pointing forward. This variation places more emphasis on your quadriceps and core muscles. It’s ideal for intermediate to advanced lifters who are looking to target their legs. 

To execute the Front Squat:

1. Start with feet shoulder-width apart.
2. Cross your arms in front of you and place the barbell on your front deltoids.
3. Squat down, keeping your chest up and your core tight.
4. Stand back up while exhaling, keeping the barbell balanced on your shoulders.

2. Goblet Squat

The goblet squat is a variation that features a kettlebell or dumbbell held in front of your chest. It’s best suited for beginners who are still developing their form and technique. Goblet squats target the quads, hamstrings, glutes, and core muscles.

To execute the Goblet Squat:

1. Hold a kettlebell or dumbbell at chest level.
2. Stand with feet shoulder-width apart.
3. Squat down, keeping your elbows inside your knees and your core tight.
4. Stand back up while exhaling, keeping the kettlebell or dumbbell stable.

3. Sumo Squat

The sumo squat is a wide-stance variation that targets the inner thighs and glutes. It’s ideal for intermediate to advanced lifters who are looking for a challenging add-on to their workout routine. 

To execute the Sumo Squat:

1. Start with feet wider than shoulder-width apart and pointing outward.
2. Squat down, with your knees in line with your toes and your chest up.
3. Stand up while exhaling, squeezing your glutes at the top.

4. Bulgarian Split Squat

The Bulgarian split squat is a unilateral variation that isolates one leg at a time. This variation targets the quads, glutes, and hamstrings. It’s best suited for intermediate to advanced lifters who are looking to target each leg separately.

To execute the Bulgarian Split Squat:

1. Stand in front of a bench or step.
2. Place the top of one foot on the bench.
3. Squat down with your other leg until your thigh is parallel to the ground.
4. Stand up while exhaling, squeezing your glutes at the top.

5. Overhead Squat

The overhead squat is a challenging variation that targets the lower body, upper back, and shoulders. It’s best suited for advanced lifters who have developed proper mobility and stability. 

To execute the Overhead Squat:

1. Stand with feet shoulder-width apart.
2. Hold a barbell overhead with a wide grip.
3. Squat down, with the barbell stable overhead and your chest up.
4. Stand up while exhaling, keeping the barbell stable above your head.

6. Box Squat

The box squat is a variation that involves sitting back on a box or bench during the squat. It’s ideal for athletes and lifters who are looking to improve their explosive power and acceleration. This variation mainly targets the glutes, hamstrings, and lower back muscles. 

To execute the Box Squat:

1. Set a box or bench behind you at knee height.
2. Stand with feet shoulder-width apart.
3. Squat down and sit back onto the box, keeping your chest up and core tight.
4. Explode up off the box while exhaling, squeezing your glutes at the top.

7. Zercher Squat

The Zercher squat is a variation where the barbell is held in the crooks of your elbows in front of your body. This variation targets the legs, glutes, and core muscles. It’s best suited for intermediate to advanced lifters who are looking for a challenge. 

To execute the Zercher Squat:

1. Hold the barbell in the crooks of your elbows with your hands clasped together.
2. Stand with feet shoulder-width apart.
3. Squat down, keeping your chest up and your core tight.
4. Stand back up while exhaling, keeping the barbell stable in the crooks of your elbows.

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8. Pistol Squat

The pistol squat is a challenging variation that requires balance and strength in a single leg. It targets the quads, glutes, and core muscles. It’s best suited for advanced lifters who have developed proper mobility and stability. 

To execute the Pistol Squat:

1. Stand on one foot with your other foot extended in front of you.
2. Squat down on one leg while keeping your chest up and core tight.
3. Stand back up while exhaling, squeezing your glutes at the top.

The Bottom Line 

Squats offer a multitude of benefits for men, from reducing injury risk and improving balance to increasing cardiovascular health and bone density. 

By targeting multiple muscle groups and improving strength, stability, and function, squats for men can become a valuable addition to any workout routine. 

Incorporating squats into your routine can help you achieve your fitness goals and improve overall health and well-being, making them a must-do exercise for men of all fitness levels.