What squats really do to your Booty & your Body

Do squats make your legs bigger or smaller?
It largely depends on your starting point. If you have weight to lose or if you’re carrying extra body fat, squats (and other lower body strength exercises) can help reduce weight and/or body fat, making your butt and thighs comparatively smaller, tighter, more toned and more compact. This is because squats are a great way to build muscle, which is a great way to reduce body fat; over time the lower body will lean out, but the change in body composition (more muscle, less fat), means that your overall metabolism will be faster and it also leads to a change in shape, as well; the thighs will become more toned and the glutes will be lifted, more firm, and the glutes will appear more shapely. Muscle also takes up less room than fat, meaning that although you may be building muscle and shape in the area, it technically gets smaller.
On the other hand, if you’re very lean or have little body fat, you can build a round, shapely butt by building thigh and glute muscles with strength training targeting the lower body. So to the people wondering if you really can “build a booty” if you weren’t born with a shapely bum, the answer is yes, absolutely. The extent will depend on the routines you’re doing, your consistency, intensity, diet, and of course, genetics.

What muscles do squats work?
Squats predominately work your butt (glutes) and thighs (hamstrings and quadriceps) but abs, obliques, lower back, calves, and the ankle complex all play supportive roles. Depending on what type of weight you’re using, how you’re holding it, and what squat variation you’re doing, it can end up being a total body exercise.

Do squats burn fat in your thighs / Do squats burn belly fat?
You cannot spot reduce fat from anywhere on the body; it’s impossible. With that said, squats are such a good exercise for burning body fat and building lean muscle that if you’re doing them regularly, you’re highly likely to start dropping body fat all over, including the belly and thighs.

Do squats work abs?
Absolutely! The entire core – abdominals, lower back and obliques are all engaged while you do squats. Keeping your core contracted nice and tight during your squats is a great way to get the most benefit out of the squats for your core, and it also helps protect your back.

Do squats work calves?
Squats don’t isolate calves but they are a supporting muscle during the exercise.

Are squats bad for your knees?
With proper form, squats are not bad for your knees. In fact, doing squats can help build supportive muscles around that joint.

Are squats bad for your back?
^ See answer above. A smart, properly implemented strength routine can help diminish back pain (always, always talk to your doctor about your specific health care scenario before self diagnosing or exercising).

Do you have to go deep on squats for them to work?
Doing a shallow squat with clean form is more effective and safer than doing a low squat that you cannot control. Don’t let the meme shamers get to you; safety and form is always more important than complying to an arbitrary, one-size-fits-all “rule”. Focus on form, and as your strength, coordination and balance allows, take that squat lower and lower.

Will squats help cellulite?
Yes squats can help get rid of cellulite. Squats, when part of a smart fitness program and healthy eating, can help get rid of cellulite (not that cellulite is something to lose sleep over, considering most of us have it and it does not indicate how healthy you are).

How long to see results from squats?
Big changes take time and consistency, but you may start to see small differences from squats in as little as 2-3 weeks.