The full back squat has been deemed the "King of Lifts" for good reason. It is absolutely the best exercise for developing lower body strength. The squat works the largest muscle groups in the body, those of the thighs and core. Being large, these muscles have the greatest potential for growth. The target of a proper back squat is the posterior chain muscles, specifically the hamstrings, glutes, and lower back extensors. These muscles work together to perform hip extension, which is the most powerful joint movement your body performs, and thus the movement which needs to be trained the most.
Squats are the best exercise for training strong hip extension. They also require strong activation of the core muscles as the torso must support the weight that is sitting on the shoulders. The sheer difficulty of squats is a testament to their value; the most difficult things are often the most beneficial. Anyone with experience lifting can tell you how demanding a heavy squat is. In addition, since a large amount of the body's muscle is being stressed during squats, they cause a huge increase in testosterone production. Testosterone is the primary hormone associated with muscle building. This is why increases in squat strength are often accompanied by gains in other areas.
Many people have made claims about the risk of injury involved with squats and the knee problems that can be caused. These problems are caused by incorrect form. Any lift is dangerous if done incorrectly. On the contrary, doing correct full squats has proven to be effective at strengthening the knee and even eliminating previous pain. "King of Lifts" indeed.By Daniel Back
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