7. Squatting to 90 degrees with your thighs parallel to the floor is allegedly good for opening your body up to a wider range of motion. To be more precise, your leg muscles, quads and glutes benefit from an extra workout. In reality, these exercises are worthless because of the amount of stress they put in your knee. The benefits of this exercise dont really outweigh the downsides, so you should try doing traditional deadlifts and lunges instead.