A squat is a strength exercise in which the trainee lowers their hips from a standing position and then stands back up. During the descent, the hip and knee joints flex while the ankle joint dorsiflexes; conversely the hip and knee joints extend and the ankle joint plantarflexes when standing up. Squats also help your hip muscles Squats are considered a vital exercise for increasing the strength and size of the lower body muscles as well as developing core strength. The primary agonist muscles used during the squat are the quadriceps femoris, the adductor magnus, and the gluteus maximus. The squat also isometrically uses the erector spinae and the abdominal muscles, among others. The squat is one of the three lifts in the strength sport of powerlifting, together with the deadlift and the bench press. It is also considered a staple exercise in many popular recreational exercise programs. Form The squat begins from a standing position. Weight is often added and is typically in the form of a loaded barbell. Dumbbells and kettlebells may also be used. When a barbell is used, it may be braced across the upper trapezius muscle, which is termed a high bar squat, or held lower across the back and rear deltoids, termed a low bar squat. Wherever the bar is positioned on the back, various torso bracing actions are taken to ensure that it does not come into direct contact with the spine as this can lead to discomfort and injury. This can be a problem for new squatters who squat in a high bar style as they may not have enough muscle mass to form a cushion for the bar and prevent it from applying pressure directly to their spine. A barbell pad can be used to help alleviate pressure or a low bar style can be used. The squatting movement is initiated by moving the hips back and bending the knees and hips to lower the torso and accompanying weight, then returning to the upright position. Squats can be performed to varying depths. The competition standard is for the crease of the hip (top surface of the leg at the hip joint) to fall below the top of the knee; this is colloquially known as "parallel" depth. Although it may be confusing, many other definitions for "parallel" depth abound, none of which represents the standard in organized powerlifting. From shallowest to deepest,