By performing squats in a workout setting regularly, you’ll train your body to move through deeper range of motions at different joint angles. The next time you come to squat down to your cupboard, then, you should be able to go lower without feeling any discomfort. Likewise, you might be able to take two stairs at a time the next time you go upstairs.

In even more encouraging news, Andy says that for any squat haters, there are ‘hundreds of squat variations that most people wouldn’t qualify as squats, and that you can still reap the rewards from’.

For example, he shares that step-ups count as squats, as does a leg press and a hack squat. He even argues that ‘leg extensions technically contribute to squat training, since you’re training your knee to flex, although it isn’t a complete squat pattern’.

How often should you be training squats to yield the benefits? ‘You should include one exercise that includes the squat pattern in every strength training workout you do – ideally, once per week. For example, you might include a barbell back squat in week one, then a high box step up in workout two, and a split squat in workout three.’ Regarding the former, Andy adds that split squats are a solid choice of practicing unilateral (one-sided) stability and balance, as well as strength. These are particularly beneficial for the squat movement you apply when climbing stairs, since you take one at a time; they could also help improve your walking efficiency as you take one step at a time.

Ultimately, Andy advises that you should include the following squat movements per week:

• One x stable, heavy bilateral squat, like a heavy barbell back squat
• One x unstable, single-leg squat, like a split squat or a pistol squat

‘By performing your prescribed number of sets of these exercises in two workouts per week (this might mean three sets of bilateral squats in one workout, plus three sets of unilateral squats in another workout later in the week), you’ll practice squatting into a greater range of motion in both stable and unstable settings. You’ll then reach the full human capability when it comes to the strength, balance, coordination and skill required when squatting.

Of course, this won’t apply if you don’t practice proper squat form, and one point Andy is adamant he gets across, is that ‘squatting deep isn’t bad for your knees’. ‘This isn’t true,’ he affirms. If you aren’t dealing with injury or mobility restrictions (in your ankles, hips or knees), you certainly can bend your knees beyond 90 degrees. What I will say is that you shouldn’t immediately go as low as you can – progressive overload also applies to range of motion, so you should start at a comfortable depth and go lower in each workout. Don’t force yourself to go lower if that doesn’t feel good on your body.’

Over time, you should be able to go lower, and that progress should transfer into your daily life, too. If it means I’ll be squatting down to play with my grandchildren when the time comes, I’m in.