Squatting is a versatile posture where the weight of the body is on the feet but the knees and hips are bent.Squatting is a core exercise for many purposes. The tissue loading during squatting is crucial for positive adaptation and to avoid injury. Across all squat variations, the primary muscles involved are the quadriceps, glutei maximi, and the large hip adductors on the inner thigh. While these are the main movers, other muscle groups engage to act as stabilizers, such as the calves, hamstrings, erector spinae (back), core, and obliques correct position to squat is to Stand with your feet shoulder-width apart, toes slightly out, core braced, and chest up. Initiate a basic squat movement — hips back, knees bent, ensuring they fall out, not in. Pause when your thighs reach about parallel to the ground. Push through your entire foot to return to start. Squat Benefits for Fitness and Strength 1) Stronger legs, abs, and lower back. 2) Higher calorie burn. 3) Improved cardiovascular capacity. 4) Better muscle tone. 5) Increased power. 6) Increased hormone production. 7) Higher, tighter glutes. 8) Faster sprint.