Squats are one of the most effective exercises for your glutes—and the best part? You don’t need any fancy equipment to do them! Squats use your body weight as resistance, making them an awesome calisthenic exercise. They can be done literally anywhere, by anyone, and are essential for any glute-focused workout routine.
What Muscles Do Squats Work?
Squats don’t just target your glutes; they also engage several other muscles like your hamstrings, quadriceps, abdominals, and calves. This makes them a go-to exercise for leg day because they work multiple areas of your lower body and core.
Why Are Squats So Beneficial?
Aside from being super flexible in terms of who can do them and where, squats offer many health benefits:
– They help strengthen muscles and joints.
– Squats can lower your risk of injuries.
– They improve balance and overall stability.
– This exercise tones not only your lower body but your core too.
– It’s versatile and can be adjusted to suit your goals or fitness level.
– Squats can also contribute to better body proportions.
How Many Squats Should You Do Per Day?
The number of squats you should do each day really depends on your fitness level and the specific goals you’re working toward.
1. Your Fitness Level
If you’re just starting out with fitness, you’ll want to begin with a manageable number of squats to build strength gradually. Over time, as your body adapts, you’ll need to increase your reps, sets, or the complexity of your squats to continue challenging your muscles. There are plenty of squat variations to keep things interesting as your fitness improves.
2. Your Fitness Goals
Many people focus on squats with the goal of shaping or growing their glutes, especially women aiming for that “perfect booty.” Interestingly, there’s no magic number of squats that works for everyone. However, experts often suggest starting with three to five sets of 10 squats a few days a week, gradually increasing the intensity as your body strengthens. Always consult a professional if you’re unsure or want to maximize your results safely.
Can Squats Help With Weight Loss?
If weight loss and overall health improvement are your goals, squats can definitely help. They’re effective for burning calories and boosting your daily energy expenditure. The exact number of calories burned during squats varies depending on factors like your current weight, workout intensity, and duration. For example:
– A 140-pound person doing low-intensity squats for 5 minutes will burn about 19 calories, while high-intensity squats will burn around 44 calories.
– Over 15 minutes, the same person could burn up to 58 calories at a lower intensity or up to 133 calories with greater effort. Heavier individuals will burn even more calories during the same activity.
To make the most out of squats for weight loss, include them as part of a broader workout plan tailored to your goals and current fitness level.
How to Do a Squat Correctly
No matter how often or how many squats you do, proper form is key to avoiding injury and maximizing effectiveness. A basic squat serves as the foundation for many variations. To do it correctly:
1. Stand upright with your feet about shoulder-width apart and your toes slightly angled outward.
2. Push your hips back and bend your knees, lowering your body as if sitting in a chair while stretching your arms forward for balance.
3. Stop when your thighs are parallel to the ground and your knees form a 90-degree angle.
4. Make sure your knees align with your toes and don’t go past them.
5. Engage your core, keep your back straight, pause briefly at the bottom, then return to a standing position. That’s one rep!
Final Takeaway
Squats have earned their place as a fitness favorite for good reason. They strengthen your joints and lower body, improve your balance, and can be tailored to fit your specific goals, whether it’s toning, muscle growth, or weight loss. Remember, there’s no one-size-fits-all approach to how many squats you should do daily—it all depends on you. To see real progress, consult a fitness expert and create a customized workout plan that works for your body and goals!