The squat is one of the most commonly used exercises for strengthening the lower body. It is excellent for training the muscles of the buttocks and thighs. It is the quintessential hip extension exercise & hip extension is the foundation of all good human movement. Powerful, controlled hip extension is necessary and nearly sufficient for elite athleticism. Necessary, in that, without powerful, controlled hip extension you are not functioning anywhere near your potential. Sufficient, in the sense that the majority with the capacity to explosively open the hip, could run, jump, throw and punch with impressive force.