Welcome to Squatober!
It’s here—Squatober, one of the most powerful months of the year (and not just for your legs). Whether you're a seasoned lifter, a weekend warrior, or just starting your fitness journey, Squatober is an invitation to reconnect with one of the most fundamental and valuable movements in the human body.
Squatting isn't just for gym-goers or powerlifters, although we see plenty of squats in CrossFit. It’s a universal movement, deeply woven into how we move, live, and function each day.
This month, we’re celebrating the squat in all its forms and helping you tailor it to your body, your goals, and your life.
Why Squats Matter
Squats are often called the "king of all exercises,” for good reason. They target major muscle groups including the quads, hamstrings, glutes, core, and even the lower back. But beyond muscle gains and strength development, squats offer a wide range of benefits:
Improved mobility and flexibility
Enhanced core stability
Better posture and alignment
Increased metabolic rate
Improved bone density
Joint resilience
When performed correctly, squats are safe and essential for everyone.
Squats in Real Life
You may not think about it, but you squat dozens of times a day. Getting in and out of a chair. Lifting groceries off the floor. Picking up your child or pet. Sitting down to tie your shoes.
Functional fitness means training your body to handle real-life movements, and that’s exactly what squats deliver. Strong squats lead to better balance, injury prevention, and independence as you age. In fact, the ability to perform a basic bodyweight squat is a strong predictor of long-term mobility and overall health in older adults.
And it doesn’t stop there. Want to run faster? Jump higher? Hike longer? Work pain-free at a standing desk? Squats help to lay the groundwork.
Squats for Every Body: Modifications & Options
You don’t have to be an elite athlete to benefit from Squatober. Everyone can squat in some form, and there are safe and smart modifications for every stage of life and ability level.
Beginners/New to Exercise
Start with chair squats or box squats. These help build strength and confidence in the movement. Focus on keeping your chest up, core tight, and knees tracking over your toes.
Older Adults
Squats can help maintain independence and reduce fall risk. Stick with supported squats (holding onto a countertop or rail) or wall sits to build leg endurance. Even practicing the motion of sitting and standing multiple times can be transformative.
People with Joint Pain or Limited Mobility
Try partial-range-of-motion squats, or use resistance bands for added control. If you’ve got access, water-based squats in a pool can reduce joint stress while still building strength.
Pregnant or Postpartum
Squats can help prepare the body for labor and support recovery afterward. Use a wider stance, slow tempo, and prioritize form. Wall-supported or TRX-assisted squats can offer extra stability.
Advanced Lifters
This month is your playground—front squats, back squats, Zercher squats, tempo squats, pause squats, Bulgarian split squats, and more. Mix it up to challenge different muscle groups and movement patterns. And don’t forget mobility work to keep squats clean and deep.
Squatober is about more than getting low and not skipping leg day. It’s about taking ownership of your health, honoring what your body can do, and building strength—one rep at a time. So grab a chair, a barbell, or just your own bodyweight, and join in on the fun.