Heads up: the Squat is an exercise to perform only if done properly.
The benefits of doing an Air Squat (squatting with out using weights) include strengthening quadriceps, improving balance, firming glutes, and toning core. Plus, you can do them anywhere, no fancy gym equipment needed.
Proper form includes:
- an engaged core
- a straight spine
- knees pointed slightly outward
- keeping your weight in your heels
- lowering until your thighs are parallel to the ground
- never letting knees go further than toes
You should NOT do squats if your have degenerative disc disease in your back, or chronic knee pain until these ailments are healed. Using an array of therapies, these conditions can be treated.
Until your are pain free, however, avoid squatting and choose different, more supportive exercises that achieve the same benefits.