Gyms might be locked, but nothing can keep us from our weekly fitness rituals! When it comes to working toward the booty of your dreams, it all starts with a classic: the squat. And don’t worry, it’s more than just a glute-burning nightmare—done right, it’s your ticket to a toned body, a sleeker silhouette, and a calorie-blasting workout (all from your own living room). Ready to dive in?
The Case for Squats: More Than Just a Booty Builder
Who needs a gym when you’ve got yoga Mondays for relaxing, a midweek jog to vent your stress, some planking throughout the week, and of course… squats! In fact, squats have become absolutely essential to our routine. Why? Because they don’t just chisel your legs—they work your whole body, help you shed those extra calories, and refine your shape. Sound perfect? That’s because it sort of is.
If you’re aiming to lose weight easily, the formula could be this simple: do squats every day and eat a balanced diet. So, what are you waiting for? It’s time to get started!
How Many Squats Should You Really Do Per Day?
Just like with every sport or workout, results only come with regularity.
- Start with 20 squats per day. That’s right—twenty. Even if you can hear your muscles complaining already, this is just the warm-up act. It’s smart to start here because those first few days might leave you with some seriously sore thighs.
- Once you start to feel more comfortable (i.e. you can walk up the stairs without wincing), increase the number gradually. No need to rush—consistency is your new best friend.
- To burn more calories quickly, try doing 50 squats in a row. The key here: don’t dither between reps. If you take too long between squats, you’ll lose the main benefit of the exercise.
- For maximum effect—think muscle growth, resilience, endurance, and that ever-elusive weight loss—work your way up to 100 squats per day. That number isn’t just for superheroes; dedication and patience go a long way!
The Secret: Form Is Everything
Squats may seem easy, but even this “simple” move can go sideways without proper technique. Here’s how to do it like a pro (or, at least, avoid looking like a confused flamingo):
- Stand up tall, with your feet shoulder-width apart (imagine your toes pointing a little past 11 o’clock).
- Engage your core and your pelvic floor. Think strong, not stiff!
- Lift your chest up, keep your shoulders low, and face forward confidently—because, yes, you totally look the part of a fitness influencer right now.
- Bend your knees and lower yourself down—but (crucially!) don’t let your knees go beyond your toes.
- Distribute your weight evenly over your feet while sending your hips back. No twerking required… unless you want to, of course.
- For real effectiveness: lower your thighs as far as possible. The deeper (with control), the better.
- Breathe in as you go down, and exhale as you rise back up.
A Routine Anyone Can Love
If you thought you needed an expensive membership or intimidating machines, think again. Squats are an all-around superstar—flexible enough to fit into your routine alongside yoga, running, and planks.
Stay regular, be kind to yourself as you ramp up (painful thighs are just part of the initiation rite) and stick with it. Start with 20 a day, edge your way up to 50, and maybe even (one day!) churn out 100 like it’s no big deal.
In the end, building your dream booty—and a stronger body overall—doesn’t have to be complicated or inaccessible. All it takes is a bit of willpower, the right squat form, and that balanced diet the experts always mention. Now, who’s up for squat number one?
John is a curious mind who loves to write about diverse topics. Passionate about sharing his thoughts and perspectives, he enjoys sparking conversations and encouraging discovery. For him, every subject is an invitation to discuss and learn.
