Why Bodyweight Squats Should Be in Every Routine

No equipment, no gym, just you and a few square feet of space—we're diving into the most underrated exercise that hits your glutes, quads, hamstrings, calves, AND core. This is the first in our new series on free stuff you can do for your body, and we're starting with something anyone can do anywhere.What we discuss:The glucose thing—what happens in your bloodstream when your muscles get activated, and why Johnna prescribes these to pre-diabetic clients (most people don't even know they're in that state)Post-meal blood sugar spikes and the simple movement that mitigates what happens after you eat pasta or birthday cakeThe baby squat position—where that mobility went and how to grab it back, even if you're starting with holding onto your kitchen counterJoe Rogan's routine and what even advanced fitness pros default to more often than not (body weight foundations over everything else)The study about people who just THOUGHT about lifting versus people who actually lifted—the 20% increase that happened with intentional movement aloneMind-muscle connection and the one-minute desk break that clears your head while stacking habitsThis is about understanding why body weight exercises are so undervalued in the fitness space, what metabolic function actually means for burning calories while you're just chilling, and how incline walking gets easier when you're doing flat-ground squats. We're walking through the 10-a-day challenge Johnna posted on Elevated Fitness Facebook (building to 200 by month's end), why mobility is something you want to stay ahead of instead of trying to get back, and what your posterior chain has to do with walking up stairs without feeling like death.