Squats are more than just a gym move—they’re essential for mobility, balance, and daily activities. Here’s how to master yours for long-term health.

Squats are often considered one of the most fundamental exercises, essential not only for fitness but for everyday movements. Whether lifting weights in the gym or simply getting out of a chair, mastering the squat can make a significant difference in overall mobility and health.

Phil Daoust, reflecting on his personal struggle with squatting, explains that the exercise is not just about strength but also balance, coordination, and flexibility. “If you can’t squat, you’re pretty much stuffed,” says physiotherapist Laura Kummerle, highlighting how squats play a crucial role in activities like standing up from a chair or using the toilet. They are a foundational movement pattern that benefits everything from walking to lifting.

While squatting might seem like a straightforward move, getting it right can be surprisingly challenging. In countries like Asia, Africa, and continental Europe, squatting is a natural, everyday practice, often seen during casual conversations in the streets. Daniel Zivatovic, a movement coach from Croatia, notes that squatting is ingrained in daily life, making it both a practical and natural skill.

However, for many, including Daoust, squatting is not always easy. He recounts struggling with squats after a knee injury and describes his own attempts as far from graceful. Despite months of working on his squat with physiotherapists, it wasn’t until he sought advice from Zivatovic that things started to improve.

Zivatovic encourages people to cut themselves some slack when squatting. “No one is going to squat the same way,” he notes, as individual differences in body structure—like hip joint depth or leg length—can affect how deep one can squat or how their feet should be positioned.

To improve your squat, Kummerle offers straightforward guidance: stand with your feet about hip-width apart, toes either facing forward or slightly turned out. Keep your chest tall, engage your core, and focus on sitting your hips back before bending your knees. It’s essential that your heels remain grounded throughout the movement.

A key challenge for many is ankle flexibility, which can limit how deep you can squat. Zivatovic suggests using wedges or even books to raise your heels slightly, making the squat more manageable. “Some people may call it cheating, but it’s not,” he says, emphasizing that improving flexibility through regular practice is vital for progression.

While there’s no universal “perfect” squat, the key is gradual improvement. Adjusting foot placement—width and turn—is important, as everyone’s squat will look different depending on their body type.

Incorporating squats into daily routines, experimenting with techniques, and working on ankle flexibility can lead to stronger, more fluid movements in both everyday life and exercise. So, whether you’re aiming for deeper squats or simply a smoother motion from chair to standing, practice, patience, and small adjustments are the keys to unlocking the full benefits of this simple yet powerful movement.