The squat is one of the three main workouts we talk about in this manual. The squat is the hardest of the three workouts because it requires over 200 muscles and a lot of hard work to perform. The main muscles affected when performing this exercise are shown on the right. If you can perform a squat correctly, you will be able to develop core strength, a strong lower body, and a tough mindset through the difficulty of the workout. The squat is not easy to perform correctly; therefore you should use this manual to learn the correct form on how to perform squats and some precautions to take while performing them. Keep in mind that it takes practice to perform this exercise correctly and that most people cannot master it overnight. Benefits There are many benefits to the squat, as it works your entire body. Here are some of the biggest benefits that squats can bring to your body. • Strengthens muscles throughout the body o The squat is the most beneficial exercise a person can perform because it helps build muscles throughout the body. Dr. Mercola, a well-known physician and best-selling author of fitness books, said: "When performed correctly, squats are so intense that they trigger the release of testosterone and human growth hormone in the body, which are vital for muscle growth and will also help improve muscle mass when you train other areas of the body besides the legs. This helps to demonstrate how important it is for your muscles to include squats in your workout routine. • Helps prevent injuries or Most sports and running related injuries are caused by weak tissue and stabilizer muscles. Stabilizer muscles are smaller muscles that are not trained as much because they are difficult to locate. When squatting, ... in the middle of the sheet ... may include several types of targeted squat bars to different areas of the body or different types of squats Tips for beginners: • Make sure the barbell is positioned at the correct height on the squat rack. This makes it easier to place the weight on your back while performing the squat. • Be sure to warm up your hips before performing the squat. Having good range of motion in your hips is helpful in performing a squat correctly. • Make sure your back is straight throughout the entire movement. An arched back can cause serious injury. DeadliftBox Squat Variations: This is performed the same way as a regular squat but there is a box or seat placed behind you. When you bend over, you may stop at a 90-degree angle because the box behind you interrupts your freedom of movement. This helps you maintain good range of motion while performing the squat.