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In strength train­ing and fit­ness, the squat is a com­pound, full body exer­cise that trains pri­mar­i­ly the mus­cles of the thighs, hips and but­tocks, quadri­ceps (vas­tus lat­er­alis, vas­tus medi­alis, vas­tus inter­medius and rec­tus femoris), ham­strings, as well as strength­en­ing the bones, lig­a­ments and inser­tion of the ten­dons through­out the low­er body. Squats are con­sid­ered a vital exer­cise for increas­ing the strength and size of the legs and but­tocks, as well as devel­op­ing core strength. Iso­met­ri­cal­ly, the low­er back, the upper back, the abdom­i­nals, the trunk mus­cles, the costal mus­cles, and the shoul­ders and arms are all essen­tial to the exer­cise and thus are trained when squat­ting with the prop­er form. The squat is one of the three lifts in the strength sport of pow­er­lift­ing, togeth­er with dead­lifts and bench press.