The squat is a set of vigorous exercises in which the trainee lowers the hips from a standing position, then stands up. As you squat, the hip and knee joints bend, while the back joints straighten. On the contrary, the hip and knee joints extend and the ankle joint extends when standing. The importance of squatting is multiple, as it has a vital role to increase the strength and size of the lower body muscles, in addition to developing core strength, tightening the abdominal muscles, lengthening and tightening the thigh muscles, and the strength of the back muscles, and from Its advantages are that it does not need specific equipment in the exercises, but rather depends on the trainee only. The sport of squat has emerged and become famous in recent periods, and it has become a major part of aerobic training for women, men, and beginners as well.