Are Squats Necessary for Building Lower Body Muscle?

Squats. The big daddy of lower-body exercises. Everyone’s telling you they’re essential, but are they really? The answer is simple: YES—but not for the reasons you think. Squats aren’t just about legs. They’re about building your entire body, improving mobility, and mastering functional movement that carries over to daily life—from getting out of a chair to jumping or even walking.

If you’re not squatting, you’re missing out on one of the most effective, efficient ways to train. Period. Let’s break it down.

Why Squats Are the Foundation of Strength

Aspect	Why Squats Dominate
Muscle Engagement	They target your legs, glutes, calves, core, and even your upper back and shoulders if you’re using a barbell or other weighted object.
Functional Movement	Squats mimic real-life movements like sitting, standing, or lifting heavy stuff. Without squats, your daily life movements take a hit.
Strengthening & Stability	They strengthen your knee flexion, ankle support, and core, promoting better balance and posture for everything else you do.
Hormonal Gains	Squatting isn’t just about muscles. The hormonal release (think testosterone and HGH) contributes to overall strength gains across your body.

What Makes Squats So Powerful?

Full-Body Engagement
Squats don’t just hit your lower body. They recruit your core, shoulders, and back, especially when you’re holding a barbell overhead or using a weighted object. Your entire body works to stabilize, making them a challenging but valuable exercise.
Functional Fitness = Real Gains
Forget the machines. Squats lay the groundwork for more advanced movements and everyday activities, like walking, getting out of a chair, or even sprinting. Runners, this one’s for you—strong legs mean faster strides.
Mobility & Coordination
Performing squats improves your knee, hip, and ankle mobility. This makes you better at other exercises, promotes better balance, and reduces the risk of injuries.
Hormonal Boosts
Big compound lifts like squats create a significant hormonal release, which contributes to overall muscle development. More testosterone, more gains. It’s science.

But Are They Really Essential?

Short answer: They’re foundational, but they’re not the only game in town.

Here’s the deal: Squats are a super-efficient way to strengthen your legs, glutes, calves, and core. But if you’re dealing with injuries or mobility issues, there are variations and other exercises that can provide similar benefits without putting your knees or back at risk.

Alternative Exercises	Why They Work
Leg Press	Builds lower body strength without demanding as much mobility or balance.
Lunges	Targets the same muscles but also improves coordination and balance in a slightly different way.
Bulgarian Split Squats	A great way to isolate one leg at a time while still promoting core engagement and mobility.
Deadlifts	While not identical, they complement squats and target the posterior chain, including the glutes, hamstrings, and lower back.

So, while squats are one of the greatest exercises out there, you can still get results without squatting—as long as you’re putting in the work with challenging movements that engage the same muscles.

Common Mistakes People Make with Squats

Ignoring Mobility
If your hips or ankles can’t handle the depth, you’re just asking for an injury. Fix your mobility first. Foam rolling, stretches, and lighter weights help.
Relying on Ego Lifting
You see the guy at the gym squatting 400 lbs—badly. Don’t be him. It’s better to squat properly at 135 lbs than half-repping at 315. Form > Weight every single time.
Skipping Variations
Don’t just stick to one squat. Try variations like front squats, overhead squats, or goblet squats. These hit different angles and help develop better balance and posture.

Q&A: Unusual (But Important) Squat Questions

Q: Are squats bad for my knees?
A: Only if you’re doing them wrong. When performed correctly, squats promote knee stability by strengthening the surrounding muscles and improving joint health. If your knees hurt, check your form and don’t let them cave inward.

Q: Can squats help with lower back pain?
A: Absolutely. Squatting properly engages your core and strengthens your lower back, which can reduce pain over time. But if your form is off, you’ll make it worse. Focus on technique.

Q: What’s the difference between back squats and front squats?
A: Back squats target your posterior chain (glutes, hamstrings) more, while front squats hit your quads and core harder. Both are great, so mix them up.

Q: Should runners squat?
A: 100%. Squats strengthen your legs, glutes, and calves, which directly improves your stride power and reduces the risk of injuries. Think of them as your secret weapon for speed and endurance.

Q: Do bodyweight squats count?
A: Yes, especially for beginners. Bodyweight squats are a great way to master the movement, improve mobility, and build a base for more advanced squats.

Final Thoughts: Are Squats Worth It?

If you’re looking to build strength, improve mobility, and dominate at life, squats are non-negotiable. They’re the foundation of functional fitness and help you get better at pretty much every other movement or exercise.

But remember, they’re not magic. Squats are a tool, and tools only work if you put in the effort. So grab a barbell, master the movement, and start squatting like you mean it. The gains won’t wait.