There are all sorts of exercises and machines that all of us use, but one thing that most serious lifters agree upon is that the King of all exercises is Squatting. It directly works your quadriceps and glutes, but also hits the hamstrings, calfs, and lower back. That is a lot of muscles getting hit in one exercise, not to mention that your quadriceps are your biggest muscle and this directly works them.

Having stronger legs is beneficial in many ways. It is great for athletes in many different sports: football, hockey, baseball, basketball. It makes you more powerful, gives you better balance, and makes you an overall stronger athlete. Now that isn’t to say that only athlete’s should do the King of all exercises. Any one who is looking to get stronger legs, more size, or just improve their overall shape then it is a great exercise for you too.

There are just so many benefits to the body from this one exercise that it doesn’t matter if you are a bodybuilder or a smaller woman or man just looking to get into better shape or more toned. Not only will squatting make you more powerful and balanced but it will also, increase stamina, increase bone density in the legs and hips which will help prevent osteoporosis, possible broken bones and fractures, increased strength in the obliques (love handles), and abdomen.

For the women or men just looking to get more toned I suggest squatting with less weight so you can do many reps at a time, 10-15. This will help you keep your thighs and buttocks more toned and firm, but won’t give you that bulky look that bodybuilders want. Try doing three sets at 10-15 reps a set for a few weeks and you’ll see the results for yourself.

For men or women looking to increase their strength and size of their lower body you would want to do less reps 6-10 at heavier weight, heavy enough so that the last few reps are very difficult. Do at least 3 sets or as many as 5. Doing heavier weight will give you the size and strength that you are seeking. Even though squatting is the King of all exercises you do want to do other exercises for the legs in order to increase size and strength, but if you seriously want to get bigger legs then squatting better be a part of your legs routine!

So no matter what your goals are in the gym, whether it is getting bigger, stronger legs or a more toned lower body, make the King of all exercises part of your routine. They call it the King for a reason!

Below are instructions for a basic barbell squat.
Once the barbell is behind your head resting on your shoulders, the squat is performed by bending the legs at the knees and hips, lowering the torso between the legs, and then reversing direction to stand up straight again. The torso leans forward to maintain balance. It acts as a supporting structure. Proper technique is very important because without it serious injury or gradual injury can occur over time. The back must maintain its natural curvature and not round out, otherwise excess strain can be placed on the spine and cause serious injury and potential long term injury.