Mary James

Unmasking The Truth: Are Squats Actually Worth Your Time And Effort?

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

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, build 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 out of them if you just do them at home whenever you have time. If you have ten minutes while you're folding laundry, do squats.

No need to worry about spending hours at the gym or wasting money on those machines that promise you a nice butt. You can do squats while cleaning, showering or watching TV.

Look Better Overall

Getting the squat right can make you feel almost invincible. Make sure you add them to the list of exercises you can do in the comfort of your own home when you want to work out a little more. All you need to do is consider adding a cardio exercise or sit-ups and you have a complete workout that can be done throughout the day rather than all at once.

So many women wonder what they can do that does not cost a lot of money or take up a lot of time that they do not have. By putting together these quick and easy exercises, including the squats, you'll allow yourself to lose a few 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.

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The Bottom Line

Because they work so many muscles and give you glorious glutes for days on end, we consider squats to be an essential leg workout. Plus, you can vary the exercise and keep things interesting for your muscles.

Take the time to find out how many squats you can do to get the exercise you need. You want to work your body and the best way to do that is in the comfort of your own home. Put the exercises together and see how far you get 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.


Squats are praised for their ability to work multiple muscle groups simultaneously, including the glutes, quadriceps, hamstrings and core. This compound movement not only builds strength and endurance, but also improves balance, flexibility and posture. Squats also stimulate muscle-building hormones, which are beneficial for overall fitness.


There are numerous variations of squats, each targeting different muscle groups and offering various benefits. The traditional back squat is great for overall lower body strength, while front squats place more emphasis on the quads and core. Sumo squats target the inner thighs and glutes more intensely. Incorporating different types of squats into your routine can ensure a well-rounded lower body workout.

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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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