The One Exercise You Should Be Doing But Probably Aren’t

The one exercise you should be doing but probably aren’t is the squat. Often overlooked or replaced with machines and isolated movements, squats are one of the most effective exercises you can add to your routine. They work multiple muscle groups at once, including the quadriceps, hamstrings, glutes, core, and even the upper body to some extent. Because of this, they help improve overall strength, stability, and mobility in a way that few other exercises can match.
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One of the lesser-known benefits of squats is their potential impact on testosterone levels. When you perform heavy, compound movements like squats, your body responds by increasing the production of key hormones, including testosterone and growth hormone. This is because the more muscle groups you engage and the more mechanical tension you create, the greater the hormonal response. Squats, particularly when performed with heavier weights, place significant stress on the nervous system and large muscle groups, which in turn stimulates this hormone production. Higher testosterone levels are linked to improved muscle growth, better fat metabolism, increased energy levels, and overall well-being.

Beyond the hormonal benefits, squats contribute to full-body strength in a way that isolation exercises simply can’t. They help improve posture by strengthening the core and lower back, reducing the risk of back pain and injuries. They also enhance athletic performance by increasing power and endurance, making them a valuable exercise for runners, cyclists, and anyone looking to move more efficiently. Since squats mimic natural movement patterns like sitting and standing, they also have practical benefits for daily life.

Despite all these advantages, many people avoid squats due to misconceptions or fear of injury. The key is to start with proper form and progress gradually. Whether using just body weight, dumbbells, or a barbell, incorporating squats into your routine can lead to noticeable improvements in strength, stability, and overall fitness. If you’re not already including them in your workouts, now might be the time to start.