5 Unusual Benefits of Back Squats You Need to Know

The back squat is a foundational strength-training exercise, well known for building powerful legs, increasing maximal strength, and supporting athletic performance. However, beyond these commonly discussed benefits, there are several less obvious — but scientifically significant — advantages that make the back squat one of the most valuable exercises you can perform.

This article examines five unusual benefits of back squats that are backed by peer-reviewed scientific research. Each section delves into the mechanisms behind the benefit, discusses relevant studies, and explains how to incorporate this knowledge into training for optimal results.

1. Enhanced Hormonal Response Beyond Testosterone

When people talk about squats and hormones, the focus is usually on testosterone. While this anabolic hormone is indeed stimulated by heavy squatting, the broader endocrine response is often overlooked.

Growth Hormone and IGF-1

Research shows that multi-joint exercises involving large muscle groups, like the back squat, stimulate substantial acute increases in growth hormone (GH) and insulin-like growth factor 1 (IGF-1) (Kraemer et al., 1990). These hormones are critical not only for muscle hypertrophy but also for tissue repair, bone growth, and metabolic health.

A study by Hansen et al. (2001) found that performing compound lifts before isolation exercises resulted in significantly higher systemic GH levels, which in turn enhanced protein synthesis for hours after training. This means that strategically placing squats early in a workout could amplify the anabolic effects on all subsequent exercises.

Cortisol Regulation

While cortisol is often seen as a “bad” stress hormone, it plays a crucial role in energy mobilization during training. Research by Smilios et al. (2003) indicates that trained individuals can experience a favorable cortisol-to-testosterone ratio from regular heavy squat training, which is associated with improved adaptation and recovery.

2. Improved Spinal Loading Tolerance and Bone Density

Squats are sometimes criticized for being “bad for your back,” yet under correct technique and progressive loading, they can make your spine more resilient.

Bone Mineral Density

Multiple studies confirm that mechanical loading from resistance training increases bone mineral density (BMD) (Kohrt et al., 2004). The axial load of a barbell back squat stimulates osteoblast activity in the vertebrae and hips, areas prone to osteoporosis in aging populations.

In a landmark trial by Guadalupe-Grau et al. (2009), participants who performed loaded squats twice weekly showed significant increases in lumbar spine and femoral neck BMD after just six months. This benefit extends beyond athletes to anyone seeking to improve long-term skeletal health.

Intervertebral Disc Health

Although high-impact activities can sometimes degrade spinal discs, controlled axial loading via squats has been shown to maintain disc hydration and resilience (Belavy et al., 2017). These adaptations may reduce the risk of degenerative disc disease over time, provided that proper technique and load management are observed.

3. Increased Rate of Force Development (RFD) for Non-Leg Activities

Most people associate squats with improving jump height or sprint speed. However, one lesser-known benefit is their transfer to upper-body explosive power.

Neuromuscular Adaptation

The central nervous system (CNS) plays a key role in explosive movement. Heavy squats train the CNS to recruit high-threshold motor units more efficiently, improving the rate of force development (RFD) even in non-leg-dominant activities (Cormie et al., 2011).

A study by Haff et al. (2005) demonstrated that athletes who incorporated heavy squats into their training improved their performance in upper-body power tests, such as medicine ball throws, due to systemic neural adaptations.

Cross-Transfer of Force Production

The phenomenon of “cross-education” suggests that training one area can improve performance in another through neural cross-talk (Carroll et al., 2006). In practical terms, squats help your brain and nervous system become better at producing force, benefiting movements like Olympic lifts, throwing sports, and even striking power in combat athletes.

4. Improved Mobility Through Eccentric Loading

Back squats, when performed through a full range of motion, offer a unique mobility advantage — especially in the hips, ankles, and thoracic spine.

Eccentric Strength and Flexibility

Eccentric loading (lowering the bar under control) induces structural and neurological adaptations in muscle-tendon units that increase flexibility without passive stretching (O’Sullivan et al., 2012). Squatting below parallel forces the hip adductors, glutes, and calves into deep joint angles under load, encouraging greater active range of motion.

A 2019 study by Kubo et al. found that subjects performing deep back squats improved passive and active ankle dorsiflexion significantly more than those performing only partial squats. This mobility benefit has direct implications for injury prevention and athletic performance.

Joint Health

Contrary to the belief that deep squats harm knees, Hartmann et al. (2013) demonstrated that full squats produce less shear stress on the knee joint compared to partial squats when adjusted for load. The controlled eccentric phase strengthens connective tissues, improving joint stability and resilience.

5. Enhanced Metabolic Efficiency and Glucose Regulation

One of the least discussed but highly impactful benefits of squats is their role in metabolic health, particularly in glucose regulation.

Muscle Mass and Glucose Uptake

Skeletal muscle is the largest site for glucose disposal in the body. Squat training increases lower-body muscle mass, enhancing the muscle’s capacity to uptake glucose via GLUT-4 transporters (Holten et al., 2004). This has been shown to improve insulin sensitivity, reducing the risk of type 2 diabetes.

Acute Metabolic Boost

A study by Borer et al. (2012) found that high-intensity resistance training, such as heavy squatting, increases post-exercise oxygen consumption (EPOC) and metabolic rate for up to 24 hours post-training. The high muscle recruitment and energy demand of squats mean they are particularly effective at improving metabolic flexibility — the body’s ability to switch between fuel sources efficiently.

Practical Application

To reap these unusual benefits, consider these guidelines:

• Train Heavy and Smart: Use compound loading in the 70–90% 1RM range for optimal hormonal and neural adaptations.
• Prioritize Technique: Correct form maximizes benefits and minimizes injury risk.
• Incorporate Full Range of Motion: Go deep for mobility and joint health benefits, provided flexibility and form are sufficient.
• Periodize Training: Alternate heavy, explosive, and volume-based squat sessions to target different adaptations.
• Pair with Complementary Exercises: Use squats as a foundation for both lower and upper-body strength improvements.

Bibliography

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• Carroll, T. J., Herbert, R. D., Munn, J., Lee, M., & Gandevia, S. C. (2006). Contralateral effects of unilateral strength training: evidence and possible mechanisms. Journal of Applied Physiology, 101(5), 1514–1522.
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• Kubo, K., Ikebukuro, T., Yaeshima, K., Yata, H., & Tsunoda, N. (2019). Effects of squat training with different depths on lower limb muscle volumes. European Journal of Applied Physiology, 119(9), 1933–1942.
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Key Takeaways