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Squats are a popular and effective exercise primarily used to strengthen the lower body, including muscles like the quadriceps, hamstrings, glutes, and calves. They also engage the core muscles and can help improve flexibility and balance.

### Basic Squat Technique:
1. **Start Position**: Stand with your feet shoulder-width apart or slightly wider, with your toes pointing slightly outward.
2. **Engage Core**: Brace your core by tightening your abdominal muscles and keeping your back straight.
3. **Lower Body**: Begin by pushing your hips back and bending your knees as if you were sitting down in a chair.
4. **Depth**: Lower your body until your thighs are parallel to the ground (or deeper if you’re able to do so safely). Make sure your knees do not go beyond your toes.
5. **Stand Up**: Push through your heels and straighten your legs to return to the starting position.

### Types of Squats:
1. **Bodyweight Squat**: Using only your body weight for resistance.
2. **Goblet Squat**: Holding a weight, such as a dumbbell or kettlebell, close to your chest.
3. **Barbell Squat**: A more advanced variation, using a barbell across your shoulders.
4. **Sumo Squat**: With your feet positioned wider apart and toes pointed outward, focusing more on the inner thighs.
5. **Jump Squat**: An explosive movement that involves jumping as you rise from the squat position.

### Benefits of Squats:
– **Leg Strength**: Targets key muscles in the lower body.
– **Core Activation**: Helps strengthen the abs and lower back.
– **Improved Mobility**: Enhances flexibility and joint mobility.
– **Calorie Burn**: Can aid in fat loss due to its high energy demand.

If you’re new to squats or unsure of your form, starting with bodyweight squats is a great way to build strength and ensure you’re doing the movement correctly.

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