Squats

General Benefits

• - builds foundational strength
• - transfers to sports and daily life

What It Affects

Focus Areas: quadriceps, glutes, adductors, core

Muscle Changes: leg hypertrophy, improved hip-knee coordination

Physical Qualities: force production, movement efficiency

Rules and Technique

• - Keep whole foot pressure balanced.
• - Track knees over toes.
• - Maintain neutral spine through full range.

Starter Plan

• - 2-3 sessions/week
• - 4 sets x 5-8 reps for strength
• - Add split squat accessory for stability

Nutrition Focus

• - carbohydrates around training
• - post-session protein
• - electrolytes if sweating heavily