The almighty squat is in so many workouts for a reason—for many reasons, actually. It's an effective lower-body exercise that works a bunch of muscles at once, including the glutes, quads, and core. You don't need any equipment to do a squat in its most basic form—your weight and gravity give you all the resistance you need—but you can easily add free weights or resistance bands if you want to challenge yourself and continue developing muscle mass and strength. The squat is a very functional exercise , which means it trains a movement pattern that you use in everyday life you should be squatting when you try to lift something heavy off the floor. There are many different types of squats, which means there are many variations you can try to find some that work well for your body and your goals. While all squats are considered lower-body exercises, different types of squats target muscles slightly differently. For example, when your legs are farther apart in a squat, you'll work your inner thighs and glutes a little more than your quads. If a squat variation includes an upper-body movement, like an overhead press, you'll be adding some shoulder and arm work. Squat variations that include a plyometric component —like a jump—will get your heart rate high quickly, making them great for cardio in addition to strengthening your lower body. When it comes to adding equipment, squats are really versatile.
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Running in heels is probably extra hard when you're a car-sized prehistoric man-eater.
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