Squats improve all of the major muscle groups of the body, but they are most geared toward increasing quadriceps mass and strength. Squats are important for improving all speed-related sports that involve ground contact, including sprinting, football, soccer, baseball, and basketball. 

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What to do when your lower back hurts after your squat? Try practicing more time stretching your hamstrings. 

Do your knees hurt after you squat? Try practicing stretching your calves. 

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