Definition
The squat is the foundational lower body exercise — back squat, front squat, goblet squat, and split squat variations all train the quads, glutes, hamstrings, adductors, and core simultaneously. Depth matters: breaking parallel (hip crease below knee) maximizes quad and glute recruitment. The squat transfers to almost every athletic movement and is not optional in serious training programs.
Real questions
Should I squat high bar or low bar?
High bar sits on the traps, keeps you more upright, and hits quads harder. Low bar sits lower on the rear delts, lets you lift more weight, and shifts emphasis to posterior chain.
Is squatting bad for your knees?
No — when performed with proper depth, tracking, and load, squats strengthen the knees and surrounding structures.
Stack with
Put it to work
Coach Foster builds your program around squat and the rest of the fundamentals, shaped to your body and your week.