10 Benefits Of Squats You Should Know About. # 1 1 – Powerful muscle size and strength builder. # 2 2 – Highly efficient. # 3 3 – Functional exercise. # 4 4 – Reduces injury risk. # 5 5 – Improves core strength. # 6 6 – Boosts vertical jump. # 7 7 – Enhances sprinting speed. # 8 8 – Increases mobility and flexibility. # 9 9 – Builds mental toughness.