As Coach Glassman so elegantly puts it, “Regardless of what the problem is, the answer is the squat.” 

Looking for that elusive Snatch PR? Work the overhead squat. You want to PR your 1rm Clean? Front squats are a good start. Trying to get off the porcelain throne after your daily poop pageant? I digress, but I think you get the point. 

The squat is the foundation of ALL CrossFit movements. Let’s take a look at the top-ten reasons squatting regularly is beneficial to you as both a CrossFitter and an individual.

10. Full squats fully activate the gluteus maximus, not so commonly referred to as your rump. Everyone who knows me will tell you the key to my heart is a well-rounded “derriere” (Bill Craft). Friends don’t let friends squat above parallel, except for Miley Cyrus’ personal trainer…

9. Squatting is not just an exercise for your legs. It’s a full body effort. According to HQ trainer Pat Sherwood, “Every part of the body must be engaged and tight in the squat.”

8. Got lower back pain? This could stem from having a weak core. I bet you can guess one way to help strengthen your core… yup squats!

7. The squat is a FUNCTIONAL movement meaning it translates to a real-life activity. How many times do get up and down each day? If you’re anything like me and drink as much water as I do, it’s a lot.

6. If you are looking to improve your Olympic lifts you came to the right place. The Snatch and the Clean and Jerk require strength, speed, agility, mobility and balance. Not only does the squat increase leg strength but it will work your core and stabilizing muscles crucial to maintaining balance.

5. A reoccurring theme at Albany CrossFit is mental toughness. Squats aren’t easy, which is why a lot of people don’t do them. What better way to bust threw barriers then moving large loads with your legs? When the weight of the world is on your shoulders, just squat!

4. In regards to fat loss, squats give you the best bang for your buck. The squat demands you to activate nearly all muscle groups. More muscles utilized= more calories burned, science.

3. If you havin' mobility problems, I feel bad for you son, I got 99 problems but a squat ain’t one. A perfect squat demonstrates a number of things: proper ankle and hip flexion, thoratic extension and glute activation.

2. Contrary to many quack “studies” squatting below parallel does NOT damage the knee. In fact, this erroneous belief has been disproven many times over.

1. Few things look more badass than this: