Improve Strength, Joint Mobility, Bone Health and More With One Basic Movement

The Many Benefits of Bodyweight Squats

Robert Inesta

1/14/20256 min read

Among the vast number of exercises people can perform, bodyweight squats stand out as one of the most particularly useful and practical. Learning about the benefits of bodyweight squats can provide valuable insights in longevity, improving health and quality of life. This article will explore some of the basic principles of squats, their physiological benefits, and their role in promoting a healthy lifestyle as we age.

To appreciate the longevity benefits of bodyweight squats, let’s first examine the biomechanics of this fundamental movement. Although a basic and simple movement pattern, the squat involves a complex interaction of various muscle groups, joints, as well as the central nervous system. The primary muscles engaged during a squat include the quadriceps, hamstrings, gluteals and calf muscles, as well as the stabilizing muscles of the trunk (core).

When performed correctly, a squat involves several biomechanical phases. One phase allows muscles to lengthen under tension, which is crucial for muscle growth and strength development. On the other hand, another phase emphasizes muscle shortening and power generation. By engaging in this full range of motion, bodyweight squats promote functional strength and stability, which are vital for maintaining mobility and independence as we age.

The physiological benefits of bodyweight squats are numerous. Here are some of the key musculoskeletal effects that contribute to enhanced longevity:

  • Muscle Strength and Growth: Engaging in bodyweight squats regularly can significantly improve muscle strength, muscle endurance and growth, known as muscle hypertrophy. As we age, muscle mass will naturally decline - a condition known as sarcopenia. Implementing bodyweight squats into a fitness regime can reduce this decline. This is a key factor in functional independence in daily activities - being able to do what you want, when you want with as little help as possible.

  • Joint Stability and Mobility: Squats encourage proper alignment and movement patterns that can enhance joint health, particularly in the knees and hips. Strengthening the muscles around these joints provides better stability, reduces the risk of injury, and contributes to overall joint longevity. Additionally, squatting improves synovial fluid distribution in the joints which aids in joint lubrication, preserving mobility and reducing arthritis risk.

  • Bone Density Improvement: Weight-bearing exercises, including bodyweight squats, play a vital role in improving and maintaining bone density. As we age, our bone density decreases, increasing the risk of osteoporosis and fractures. Engaging in bodyweight squats stimulates osteogenesis, the process by which new bone tissue is formed. Thus, incorporating squats can be an effective strategy to maintain bone health throughout life.

Other health benefits beyond the musculoskeletal system include:

  • Improved Cardiovascular Health: While bodyweight squats primarily target muscular strength and joint mobility, they can also elevate heart rate, providing cardiovascular benefits. Regularly performing squats may lead to improvements in overall cardiovascular fitness, including lower blood pressure and improved circulation. Heart health is essential for longevity, as cardiovascular diseases are among the leading causes of mortality worldwide.

  • Improved Metabolic Function: Engaging in bodyweight squats can boost metabolism by increasing muscle mass and energy expenditure. Higher muscle mass correlates with a higher basal metabolic rate, allowing you to burn more calories at rest. Improved metabolic function is important for healthy weight management, and provides additional protection against metabolic diseases such as type 2 diabetes.

  • Psychological Well-being: Physical activity, including bodyweight squats, releases endorphins and other brain chemicals that can improve mood and reduce anxiety. The mental resilience gained by pushing through challenging squat sets (and other exercises, of course) can translate into a more positive mindset, which is an essential factor in promoting longevity.

Functional Fitness and Application in Everyday Life

One of the most valuable aspects of squats is their practical applicability to everyday life. Functional fitness, the ability to perform daily activities safely and efficiently, is essential for quality of life as we age. The goal is to maintain the ability to perform certain tasks and movements while decreasing the risk of injury. This allows us to be independent as we age.

Bodyweight squats simulate various movements we engage in daily, such as sitting down and standing up, lifting objects from the ground, and maintaining balance. Regular practice can help increase the ability to navigate life’s challenges in an easier way.

One of many great things about bodyweight squats is that can be easily incorporated into fitness routines. No special equipment is needed and they can be done anywhere and anytime. To reap the above longevity benefits, as with all healthy habits, consistency is key.

Proper technique is crucial for maximizing benefits and minimizing injury risk as with all exercise. Key elements include keeping the chest up, spine in neutral position (not bent forward or backward), keeping the core muscles engaged, and ensuring that the knees track over the toes to prevent undue stress on the joints.

Here are some step-by-step instructions to help you achieve proper technique:

Starting Position:

  • Stand with your feet shoulder-width apart or slightly wider, depending on what feels comfortable.

  • Point your toes slightly outward to allow for natural hip movement.

  • Keep your arms at your sides or clasped in front of your chest for balance.

Engage Your Core: Before descending, tighten your core muscles by pulling your belly button toward your spine. This will help stabilize your torso throughout the movement.

Initiate the Squat:

  • Begin the movement by pushing your hips backward as if you are sitting down on a chair.

  • Keep your chest lifted and your back straight.

  • Your torso should lean forward slightly, but avoid rounding or excessively arching your back.

Descent:

  • Bend your knees while continuing to push your hips back. Your knees should track over your toes but should not extend past them.

  • Lower your body until your thighs are at least parallel to the ground. If you have the flexibility, you can go lower, but make sure your form remains intact.

Maintain Alignment:

  • Keep your weight distributed evenly on your feet, with your heels planted firmly on the ground.

  • Avoid letting your knees collapse inward during the squat; they should remain aligned with your toes.

  • Pause at the bottom position for a moment if you can maintain good form and balance. This helps engage the muscles effectively.

Ascent:

  • To return to the starting position, push through your heels and straighten your knees while driving your hips forward.

  • Keep your chest lifted and core engaged as you rise back to standing.

  • Squeeze your glutes at the top of the movement to ensure full muscle engagement.

Repeat the squat for the desired number of repetitions, maintaining proper form throughout each rep. It’s usually best to start slowly when introducing a new exercise and gradually build up.

Here are some other tips for success when incorporating bodyweight squats into your exercise routine.

  • Warm-Up: Always warm up with dynamic stretching at the beginning of an exercise routine to prepare your muscles and joints.

  • Breathing: Inhale as you descend and exhale as you ascend.

  • Observe: Stand in front of a mirror to observe your form and posture and make adjustments as needed.

  • Modify: If you have any pre-existing injuries, restrictions or difficulties, you can easily modify your range of motion and decrease the movement.

  • Hold On if Necessary: If you have trouble at first, or have balance/coordination issues, hold onto a stable surface such as a countertop or handrail for some extra support.

  • Seek Help: When starting an exercise routine, it’s a good idea to consult with a qualified fitness professional who can help design a program specifically for you as an individual. They can also teach and cue you on proper form and make an necessary adjustments or modifications to the movement based on individual needs. If you have persistent pain while squatting, or with any exercise, seek the help of a professional who understands biomechanics such as a physical therapist, chiropractor, sports acupuncturist or orthopedist.

Additional Benefits of the Squat Position

In addition to the strengthening and stabilizing benefits of squats discussed above, simply sitting down in the deep squat position is a great stretch and mobilize the hips, knees and ankles.

Here’s something interesting to think about. Before sit-down toilets, people used to squat everyday during bowel moments without thinking about it! This even has positive effects in the digestive system, allowing for more complete bowel movements.

In some parts of the world, people will sit and socialize in a squat position instead of sitting in chairs or on the floor. This is a great way to maintain good joint health as we age.

Also, watching young children as they develop is a great way to see perfect squatting form.

If you can sit all the way down on your heels while keeping the heels on the floor, that’s great! Once in the position, gently shifting side to side while pressing your knees outward with your elbows opens the hips even more. This is a great thing to do a couple of times every day for mobility. You can do it as the last rep of an exercise set, or simply do it on its own as part of a stretch routine. If you can’t keep your heels on the floor or can’t go down all the way, don’t force it. Do what you can with what you have but work at it consistently.

Once again, the beauty of squats is that they can be done anywhere, anytime without any equipment or gym membership. This one basic and practical movement pattern can make a huge positive impact on health with little risk.