Squats are an exercise that strengthen the lower body and core by moving the hips back and down until the top of the legs are parallel to the ground, then driving back up through the heels. Proper form keeps the chest up, core engaged, and knees aligned over the toes. Variations include overhead squats, front squats, and dumbbell squats. Squats are beneficial as they increase lower body strength, protect the knees, hips, and ankles from injury, improve speed and power, and transfer strength to upper body activities.