If you only do one exercise all week….make sure it is the Squat. In fact, if you can do the Squat 2-3 time a week all the better. It is the number one most important exercise to do. If you’re a guy and trying to build muscle mass: First, last and foremost – Squat!

When you do squats, follow the tried and true – 5×5′s. That’s five reps of what you can do for a max 5 sets.

Check out this video on how to properly do a squat. Pay no attention to the weight. Watch the form and try to copy it when you do them.

Benefits of The Squat. Every muscle works when you Squat: legs move the weight, abs & lower back stabilize, upper-back stays tight, arms squeeze the bar, etc. The Squat is a full body exercise.

• Builds Muscle. You can use heavy weight when doing the Squat. Heavy weight means more stress. This stress causes a hormonal response: increased testosterone levels. Meaning more muscle.
• Leg Strength. Squats strengthen your legs by working them through a full range of motion. This helps all sports but also daily activities. No more bending over to pick up an object, you can just Squat.
• Hip Flexibility. While you need hip flexibility for Squats, once you have this flexibility, doing Squats maintains it.
• Knee Stability. Squats done with proper technique, with the bar coming below parallel, strengthen your knees.

So make sure you work squats into your workout. Regardless of whether you like them or not, they must be a staple exercise in your routine. You will notice amazing results after 2-3 months. Then you will start to love them.

Love to hear your thoughts, stories or comments on squats. Do you love em or hate em?

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