The squat is an essential movement pattern, but many lose the
ability to perform a proper squat over time, and the movement
must be retrained to allow them to perform daily activities such
as standing from a seated position.
In the world of athletic development, the squat is the most
important exercise for developing powerful hip extension, and
thus it is one of the best exercises for improving athleticism.
In the CrossFit Level 1 Certificate Course, the air squat is the
foundation on which the squat is developed into higher-level
training tools such as the back squat, front squat and overhead
squat, with the latter two variations key to the Olympic lifts.