Big Ideas,
Real Impact.

The Counterintuitive Cure

By Thomas Murphy

Why the Move You're Avoiding May Be the One Your Body Needs Most

Do your knees ache after climbing stairs? Does your lower back tighten after sitting all day? Are your hips stiff before you've even had your morning coffee?

Many people assume squats are the last exercise they should do if they're dealing with joint pain. But according to yoga instructors, strength coaches, and wellness experts, the opposite is often true.  

When performed correctly, squats help restore one of the body's most natural movement patterns while strengthening the muscles that support the knees, hips, and lower back.

To learn why this timeless movement remains one of the best exercises for overall health, we spoke with yoga instructor Ashley Napoli of Living Lotus Yoga in Larchmont, NY, strength and mobility coach Quavon Reede of Q-Fit in Greenwich, CT, and midlife wellness coach Linda Stephens of Darien, CT.

Although they come from different disciplines, they all agree: the squat is one of the most valuable movements a person can master.

Why We've Forgotten How to Squat

For thousands of years, humans naturally rested in deep squats. Today, many of us spend eight or more hours every day sitting in chairs.That shift has consequences.Extended sitting tightens the hips and ankles, weakens the glutes and core, and limits mobility.

Eventually, even everyday tasks like lifting groceries or getting off the floor become harder because the body has lost an essential movement pattern.Rather than bending through the hips and legs, many people compensate by rounding their backs, increasing stress on the spine.

Yoga's Answer: Malasana

In yoga, the deep squat is known as Malasana, or Garland Pose.Rather than rushing through repetitions, practitioners hold the position while focusing on posture and steady breathing.

"Malasana isn't about forcing your body into a rigid shape," says Ashley Napoli. "It's about meeting your body where it is today."

Napoli often uses yoga blocks or other supports so beginners can safely experience the pose.She's seen remarkable changes."I've watched clients arrive completely locked up with chronic lower back pain.

When they finally become comfortable in Malasana, it's like watching a tightly wound coil unwind. They don't just become more flexible—they move, stand, and breathe with greater ease."

Strength That Carries Into Everyday Life

Strength coach Quavon Reede hears one concern more than any other: "People tell me they can't squat because their knees hurt. My answer is usually that they can't afford not to squat.

Instead of immediately adding weight, Reede begins with assisted squats, bodyweight squats, or box squats. As strength and mobility improve, clients regain confidence in movements they once avoided.

For Reede, the biggest victories happen outside the gym."The proudest moments aren't personal records. They're when a 62-year-old tells me, 'I can finally get off the living room floor without holding onto the couch.' That's the power of proper squat progression—it gives people their freedom back."

Why Squats Become Even More Important With Age

Maintaining muscle and bone strength becomes increasingly important during midlife, particularly for women experiencing hormonal changes.Linda Stephens considers the squat one of the most effective exercises for preserving long-term health."

As hormones change, we naturally lose muscle and bone density," she explains. "Compound movements like squats help preserve strength, improve balance, and support long-term independence." She's witnessed firsthand how strength training changes the aging process.

"Society tells women that slowing metabolism and fading strength are inevitable, but I see clients rewrite that story every day. When a woman embraces the goblet squat, she isn't just building stronger legs—she's increasing bone density, improving vitality, and becoming more resilient."

One Exercise, Full-Body Benefits

Unlike exercises that isolate a single muscle group, squats train the body to work as one coordinated system.

Benefits include:

• Stronger core and lower back muscles

• More powerful glutes and hips Improved knee stability

• Better ankle mobility and balance

• Greater ease with everyday activities such as lifting, climbing stairs, and standing from a chair

The key isn't lifting heavy—it's moving well.

Start Where You Are

You don't need a barbell to enjoy the benefits.A simple progression works for nearly everyone:

• Beginner: Supported Malasana or assisted squat to improve flexibility and balance.

• Intermediate: Bodyweight squats to develop strength and movement control.

• Advanced: Goblet squats using a dumbbell or kettlebell to build functional strength while reinforcing proper technique.

Mastering body position before adding weight is the safest and most effective path to long-term success.

The Bottom Line

Fitness trends come and go, but the squat has endured because it mirrors the way the human body was designed to move.

Whether your goal is to relieve stiffness, build strength, improve athletic performance, or simply stay active as you age, learning to squat well can pay dividends for decades.

Sometimes the movement we fear the most is the one that helps us feel stronger, healthier, and more capable than ever.