Why We Love Squats (and Why You Should Too!)

Sarah P
May 7, 2025
3 min read

This May, we’re challenging the Kore Pilates community to do a daily set of squats — with the number of reps based on the date. (Yep, that means 31 squats on the 31st. You’ve got this.)

But why squats? And why every day?

Let’s break it down...

💪 Why Squats Are Worth Your Time

Squats are one of the most functional, full-body movements out there. We use a version of them every single day — getting out of a chair, picking something up, sitting down with control. Practicing squats regularly helps us move better in life, not just in the studio.

Here’s what a regular squat practice can do for you:

Strengthen your legs & glutes
Think thighs, hamstrings, and your bum — this movement builds functional strength without needing any equipment.
Support your knees & hips
When done well, squats help improve joint mobility and stability. (Hint: it’s all about control.)
Build core connection
Yep, your abs are working here too — stabilising you throughout the movement.
Boost balance & body awareness
Coordinating breath, alignment, and control brings that signature Pilates mindfulness to your squat game.
Increase endurance (gradually!)
Doing squats daily builds muscular stamina — and makes stairs a lot less scary.

🔍 Squat Technique Tips (the Pilates Way)

There are many styles of squats, but for this challenge, we’re focusing on a basic bodyweight squat with good form and control. Here's how to do it well:

Start with your feet under your hips Or slightly wider — toes can turn out a little, depending on your anatomy.
Prepare Feel your spine long, weight evenly spread through your feet.
Inhale as you bend your knees Send your hips back as if you’re sitting into a chair. Keep your chest lifted and spine long.
Track your knees Make sure they stay in line with your toes — not collapsing in.
Pause at the bottom Feel grounded, not slumped. Avoid rounding or sinking.
Exhale to rise Press through your heels, connect to your glutes, and come up tall without locking your knees.

👉 Try them in front of a mirror, or even film yourself to check your alignment.

🗓️ How the Challenge Works

Simple:

On the 1st of May, you do 1 squat.
On the 2nd, you do 2 squats.
On the 31st… well, you get the idea!

🏋️‍♀️ Want to Level Up? Add Weight

Once your form feels solid, adding resistance is a great way to build even more strength and stability. Here are a few options:

Hold a dumbbell or kettlebell at your chest (also called a goblet squat)This keeps the load close to your centre and encourages an upright spine — great for core control.
Use a barbell across your upper back Ideal if you’re familiar with weight training. Keep the bar resting on your shoulder muscles (not your neck!) and focus on strong, even foot pressure.
Even holding a heavy book or backpack - or small child...It doesn’t have to be fancy — any extra weight adds challenge. Just hold it close and stay aligned.

Only add weight if your body feels ready, and always prioritise control over how heavy you go. In true Pilates fashion — form comes first.

This is about building consistency, body awareness, and strength — not perfection. Miss a day? No stress. Pick it up when you can.

🙌 Join Us + Stay Inspired

I’ll be sharing tips, reminders, and some sneaky squat variations over on Instagram throughout the month.

Plus, if you tag @korepilates and use #KoreSquatChallenge, I’ll be cheering you on every step (or squat) of the way.

Let’s get low (with great form) this May!

Ready to feel stronger one rep at a time?

Sarah & the team xx