Can We Talk About Squats?

Hey {{first name | reader}},

It's Tuesday, which means your weekly fitness check-in. Welcome to Week 12.

Like San Francisco, Tokyo is a city where the locals take photos of it just as mesmerized by its beauty as the tourists. Tokyo in spring is truly lovely. Mild weather with just a hint of chill. Cherry blossoms everywhere.

On our first day, we ventured to Shinjuku Gyoen National Garden. On a Sunday, it was packed with locals picnicking, strolling, and taking photos of themselves among the cherry blossoms.¹ Among the park's visitors I noticed something I don't see often at home: people squatting rather than sitting. Just dropping into a deep squat to rest, chat, eat lunch. Like it was nothing.

Meanwhile, Americans sit on benches. Or stand awkwardly. Or complain about their knees.

So this week, let's talk about squats.

Can we talk about squats?

Probably the single most important exercise we do in the gym, and most people get it wrong.

Here's what I saw in my gym back home last month: Folks bending at the waist like they're looking for a contact lens. Folks not squatting low enough to get their thighs parallel to the floor. Folks with their legs splayed out like they're auditioning for a frog ballet. Some of them were pushing heavy weights. They were cheating themselves.

If you're going to do squats, get them right.

Start with bodyweight. Put a chair behind you. Lower yourself until your butt just touches the chair. Feet about shoulder width apart. Toes pointed forward or angled out slightly. Head and back upright. Squat a few more times.

Now take away the chair.

If you have a mirror, turn sideways. Squat. Look at yourself. Get your thighs parallel to the floor, then come up slowly. Focus on form. Keep feet parallel and facing front. Do not bend forward at the waist like you're bowing to the squat rack. Get good at this movement. Do sets of ten to start. Work your way up to 50 if you're feeling ambitious.

When you add weight, keep this form. If you're past bodyweight and using the bar, take time to check yourself. Are you still getting at least parallel? Feet shoulder width? Toes forward? Upright? Don't sacrifice form for higher weights. That's the road to injury, and even if you're not getting hurt you're not getting the full benefit.

Mastered the back squat? Here are some variations:

Easier:

Harder:

Hardest:

Just for fun:

"Do I need to have squats in my routine?"

Yes.

Next question.

Fine, I'll elaborate. Squats work your quads, hamstrings, glutes, core, and lower back. They build functional strength—the kind you need to get up from a chair, climb stairs, pick things up off the floor. The kind that keeps you independent as you age.

Also, those Japanese park-goers squatting comfortably for twenty minutes? That's mobility most Americans lost by age twelve. Squats help you get it back.

So yes. Squats. In your routine. Non-negotiable.

Myth: Deep squats are dangerous for your knees.

Reality: Deep squats are safe, and done correctly can actually improve your flexibility and knee health. The key is maintaining good form—upright torso, knees tracking over toes, controlled movement.

What's actually dangerous? Half-squats with too much weight and terrible form. That's how you hurt yourself.

The people in Shinjuku Gyoen weren't worried about their knees. They were eating onigiri and enjoying the cherry blossoms. In a deep squat. For fun.

To get to Tokyo, I flew SFO to Seattle, then Seattle to Haneda.³ About 15 hours in the airport vortex. Food was barely passable.

What saved me:

The goal is stability, not excitement. These aren't delicious. They're functional. They keep blood sugar steady and protein intake reasonable when you're trapped in airports and airplane food is... airplane food.

Pack your own. Trust nothing from the terminal Chili's.

Article: "18 Benefits of Squats for Overall Fitness & Strength Gains" - Set for Set

Yes, it's a blog from a company trying to sell weights. It's still a quick read on why squats are good for you, with helpful tips on form. Take the product recommendations with a grain of salt. The squat advice is solid.

The Squat Check Challenge

This week, audit your squat form. Here's how:

Day 1-2: Bodyweight squats only. 3 sets of 10. Film yourself from the side. Check: Are your thighs getting parallel? Is your back upright? Are your knees tracking over your toes?

Day 3-4: If your form is good, add the chair test. Can you squat down, tap the chair with your butt, and come back up without falling onto it? 3 sets of 10.

Day 5-7: Try one new squat variation you've never done. Goblet squat if you're newer to this. Pistol squat progression if you want a challenge (start by squatting to a bench on one leg).

Bonus: Try squatting instead of sitting at some point this week. Waiting for something? Squat. Talking on the phone? Squat. See how long you can hold it. Channel your inner Japanese park-goer.

Stay strong, {{first name | reader}}

P.S. I'm sure squats aren't what you wanted to hear about this week. But they're good for you, and you can do them always and anywhere. Even in a hotel room in Tokyo when the "gym" turns out to be three treadmills and a sad ab machine.