September 2, 2018 2:05 pm

Mary James

Squats: The Good, The Bad And The Ugly

Steve Shaw, writer, powerlifter and muscle builder

On the Internet, everyone squats. In real life, the squat rack is always empty. You figure out what this means.

Steve Shaw ‧ Writer, power lifter, and muscle builder

Squats are one of those exercises that so many exercise experts believe in and push on those that want to get results with their abs and butts. These exercises, when done correctly or even changed, can provide the results someone needs, they say.

They can allow you to feel the burn, squats can keep you motivated, and they require little in order to get going. They can be done anywhere, at any time. The squat is a full-body fitness staple that works your glutes, quads, and hamstrings and sneakily strengthens your core.

So is this all true? Will squats provide you with the results you seek? Oh, yes!

What It's For?

The primary goal of the squat exercise is to stimulate strength and size in the hip and thigh musculature. Obviously, squats build sturdy legs which help support the entire body.

But they also promote body-wide muscle building, burn fat, improve circulation, help get rid of cellulite, increase flexibility, built core strength and better posture. Squats are one of the best exercises for a stronger, fitter you - but only if you do them right.

Beginners should start squatting with no added weight — bodyweight only. Up the ante only after they nail proper form down. Later, start practicing squat variations with weight: goblet squat, back squat, and front squats.

Squats: The Good, The Bad And The Ugly

TIP: Squats promote body-wide muscle building, burn fat, improve circulation, help get rid of cellulite, increase flexibility, built core strength and better posture.

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Correct Technique Is Must

Squats, when done correctly and with the right repetitions, can provide you with the results that you’re after. You have to stick with them and make sure you’re doing them mostly every day whenever you can.

The more you do, the better you will feel, and the better the results are going to be when it comes to getting a better looking and feeling butt. So before you crank out another rep, make sure your squats aren't falling victim to these all-too-common mistakes:

  • Letting your knees fall in.
  • Not lowering to 90 degrees.
  • Arching your back.
  • Lifting too little.
  • Doing the same squat over and over.

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No More Time Wasting...

It is true that you do not need anything to do these squats, and that you will get the most from them just by doing them right from home whenever you have time. If you have ten minutes while you’re folding laundry, then squat while you’re doing it.

Never have to worry about spending hours in the gym, or wasting money on the machines that promise nice butts. You can do the squats while you clean the house, take a shower or while watching TV.

Look Better Overall

With the right squats, you can feel almost invincible. Make sure to add it to more exercises that can be done right from the comfort of your home when you want to work out a bit more. All you have to do is consider adding a cardio exercise or sit-ups and you have a full workout that can be done throughout the day and not all at once.

So many women are wondering what they can do that will not cost a lot of money or have them spend a lot of time that they do not have. When you put these quick and easy exercises together, including the squats, you’re allowing yourself to lose some inches, lift what needs to be lifted, and feel and look better overall.

Squats: The Good, The Bad And The Ugly

TIP: If you have ten minutes while you’re folding laundry, then squat while you’re doing it.

Click to Tweet

The Bottom Line

Because they work so many muscles and give you great glutes for days, we consider squats an absolute staple for leg workouts. Plus, you can level up the exercise and keep things interesting for your muscles.

Take the time to find out just how many squats can do for you to get the exercise that is needed. You want to work your body, and the best way to do so is right from the comfort of your own home. Put the exercises together and see how far you take when the time comes.

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The most obvious benefit of squats is building your leg muscles – quadriceps, hamstrings, and calves. These drills also create an anabolic environment, which promotes body-wide muscle building, improving muscle mass. Squats, and all of their variations, are a great exercise for the whole body.


Most experts recommend doing a set of 10 to 15 or 20 squats a day, two to three times a week. Fitness Authority recommends the following: 20 squats per day – perfect for beginners.


Usually, squatting will truly simply get down to business with your glutes, making them more firm rather than 'bigger or smaller'. However, if you are a little overweight and begin to do squats and focus on your fitness, you will find that squats will actually tone your butt and your overall size will get smaller.


While any strength-training workout will help you do that (and while burning fat, not muscle), compound moves like squats, deadlifts, and bench presses require moving multiple joints and muscle groups, burning more fat and building more calorie-torching muscle.

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About the Author Mary James

I am passionate about fitness, a healthy lifestyle, cooking, and well-being. This blog is about some of my thoughts that are occupying my mind and spirit daily over the last 10 years and my grand passion – weight loss and fitness, healthy lifestyle and healthy food, mindfulness and self-improvement.

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