If you're looking for a supreme way to increase your strength and overall fitness and get some great and quick results from your training routine, look no further than performing correct and efficient squatting exercises.
The squat stresses the knees in exactly the way they are meant to function, causing great adaptations of the bones, muscles, and connective tissues around the knee joint. Squatsintentionally and progressively stress the entire body through a large range of motion for the hips and the knees. The result of this intentional adaptive stress is an increase in bone density and strengthening of tendons and muscles that support the knee. These are all changes that promote long term knee health.
Squat improves central nervous activity, balance, and it trains the energy
pathways. These changes reduce the risk of knee injury due to lack of coordination, balance, fatigue, or a lack of basic strength. The conclusion is the same that has been variously pronounced, stated, and declared by others,
but which I will put down again here: In the absence of a prohibitive injury or condition, every person who can squat, should.
–Starting Strength: Basic Barbell Training (3rd Ed.)