Do Squats Actually Work 10 Reasons You have to Squat


Day 19 of 30 | 100 burpees mix variations| 100 squats | 100 Pull-ups

Video taken from the channel: Limited Edition Beings


I DID 100 SQUATS EVERY DAY FOR 30 DAYS! | Coco Chinelo

Video taken from the channel: Coco Chinelo


BEFORE YOU SQUAT, understand the ANATOMY behind it!

Video taken from the channel: Dr. Gains


You Can STOP Barbell Squatting Now | Why you don’t need barbell squats for stronger legs

Video taken from the channel: Fitness 4 Back Pain


10 Reasons to Squat Every Day

Video taken from the channel: RedDeltaProject


Do Squats Every Day And See What Happens To Your Body

Video taken from the channel: Bestie



Video taken from the channel: MRLONDON

If you want to build or maintain muscle while losing weight, squats is your answer. 4. Squats Slow the Signs of Aging. Squats increase the production of collagen, giving us a tightly toned appearance.

An added benefit, by increasing our cardiovascular rate and blood flow, more nutrients are delivered to the skin cells all over our faces and bodies, which slows the typical signs of aging. If you are really up for the 30 day squat challenge, this is something you need to know first. Squats are not an everyday exercise. Sometimes, it is a temptation that exercise should be done very often on the target areas you want to build muscles and tone with. There.

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.

This is a good move if you want to burn fat. Although heel-elevated (or heel-raised) squats are a great exercise to use, there are some coaches who say you shouldn’t use them. These are the three most common reasons they give: “It reinforces dysfunctional movement, which could increase your injury risk.” “It teaches your body. And yes, there are legitimate reasons.

Is it really necessary to “leave a stain on the floor” to get the most from your squats? Or do various types of partial ROM squats have their place in a legitimate training program? 4 Questions to Ask.

There are at least four different criteria for assessing proper squat depth for you and your objective. Okay, Here are the 20 reasons why you should squat. 1. Increase Size And Strength In Your Entire Body.

When you squat, you will also build muscle in your hamstrings, quads and calves. Due to the high amount of HGH released, you will also build size and strength in the rest of your body. Goblet Squats to a Box. I like these for various reasons: They help you keep an upright torso.

They allow you to monitor the depth and maintain a consistent depth on each squat. They help teach you how to brace properly. They’re a great way to monitor depth progress over time. I Took Squat Breaks At Work Every Day For A Month, And Here’s What Happened but a part of me thinks the squats helped. But I know what you’re really dying to know is whether or not I can.

After several weeks of progressive training, you can then include sets of 10-15 reps. You’ll no doubt be stronger and have more muscle within a few months of consistent training. Squats work your glutes. Squats will build your glutes.

You just have to squat correctly. Be the first to know when new content is posted. Our secret is the goblet squat. If you’ve never done them, grab a moderately heavy dumbbell and perform 10 reps. That burning you felt in your midsection?

That’s because goblet squats force your abs to work during squats! 2 – They help you balance. The goblet squat gives a counterweight.

List of related literature:

For instance, squats and step-ups are both good exercises for developing lower-body strength and power, but squats work both legs at the same time, and step-ups incorporate a balance component because you’re lifting your body weight with one leg at a time.

“The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.” by Chris Carmichael, Jim Rutberg
from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.
by Chris Carmichael, Jim Rutberg
VeloPress, 2017

For example, you could round your back excessively during deadlifts, let your knees cave during squats, skimp on squat depth or hip thrust lockout range of motion, or let your hips shoot up during lunges.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

In fact, reclaiming a knees-out position as you rise out of the squat will cause your pelvis to wobble—when your knees come in, your pelvis dumps forward, and when your knees move out, your pelvis rotates backward—creating shear across your lumbar spine.

“Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance” by Kelly Starrett, Glen Cordoza
from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
by Kelly Starrett, Glen Cordoza
Victory Belt Publishing, 2015

In addition, being able to properly squat sets the tone for how you do just about everything, like standing, walking, running, and even jumping.

“Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight” by BJ Gaddour
from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight
by BJ Gaddour
Rodale Books, 2014

If you do squats as a part of your strength-training regimen, one day you can do fewer repetitions with a heavier weight, and on another you can do a greater number of body-weight squats.

“Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints” by Rob DeStefano, Bryan Kelly, Joseph Hooper
from Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints
by Rob DeStefano, Bryan Kelly, Joseph Hooper
Atria Books, 2009

Because the low back muscles are used indirectly in heavy squats, it is difficult to train the back with exercises like deadlifts and barbell rows before training thighs.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

If Squats have a disadvantage, it’s the pressure they put on the lower back.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

When you do it with great emphasis on breath, position, sequence, pattern, tension, and relaxation, then a full Deep Squat Get-Up helps counteract many musculoskeletal issues such as weak glutes, tight hips, and a lack of trunk stability.

“The Practice of Natural Movement: Reclaim Power, Health, and Freedom” by Erwan Le Corre
from The Practice of Natural Movement: Reclaim Power, Health, and Freedom
by Erwan Le Corre
Victory Belt Publishing, 2019

The squat strengthens virtually every muscle in your lower body: your butt, front thighs, rear thighs, and lower back.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

Performed properly and slowly, without weights, squats are excellent for developing whole-body power and can actually help those with back pain and herniated discs.

“A Tooth from the Tiger's Mouth: How to Treat Your Injuries with Powerful Healing Secrets of the Great Chinese Warrior” by Tom Bisio
from A Tooth from the Tiger’s Mouth: How to Treat Your Injuries with Powerful Healing Secrets of the Great Chinese Warrior
by Tom Bisio
Atria Books, 2009

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I can do one thousand squats in the water every day, yes it does make a cottage cheese butt and thighs a master peace in one month without losing weight.

  • Lord please forgive me for what I continue to keep looking at. I am gonna Repent tonight. He know he wrong and what he is doing….��������

  • doing squats are reasonable in asian culture. One having no seat, two conditioning, and three being the custody. Ninja’s would use a combat ready crouching to improve stealth and patients. Sumo would do square stance for one reason of isometric conditioning. Runners should squat if they are having a hip mobility problem.

  • He’s a clown. He purposely don’t have on any drawers trying to jiggle and look bigger. If the jalapeno is really poppin’, no tricks are needed. I’m not impressed.

  • I do a minimum of 200 BW squats a day, even on an “off” day. Beleive me, this excercise works wonders in so many ways and they can be done anywhere. If I had only one excercise to choose from, this would be it.

  • I’m going to give them a try. I’m 65 yrs.old and during my time out of work (covid lay off) I have been walking 2 miles a day and in the last 30 days walking with weights on (wrist and vest only no ankle weights, to dangerous )and it’s time to add to that. Thank you.

  • Yes I’m convinced, starting today I will include squats in my daily workouts, I will start at 15 as you have suggested. Thank you!

  • I’m at #8 and haven’t heard why the title says everyday. So far just recommendations for regularly. I thought I would learn something different.

  • Him: Tell me what your struggling with? Me: Tbh the only thing I’m struggling with keeping my eyes off that baby arm in your shorts �� ������

  • Squats are great…just make sure that if you do them, you’re doing them right and you don’t have the butt wink (the downward turn of the butt at the bottom of the motion) that a lot of the people in this video did. That is not correct form and may cause issue down the road if you do enough of them. The bottom of your pelvis should never turn inward (posterior tilt) at the bottom of a squat if you’re doing it correctly.

  • WATCH ��: 5 Exercises That Will Transform Your Body In Just 4 Weeks

  • Squats are amazing, people were designed for squats (some people have long femur bone and they have problems with squat and some also have short lower leg or/and long torso and its even harder… thats my case:D) and not many people can squat properly and comfortably for a long time (even few hours) and its so degenerative… chairs are evil!!:D

    I had a some knee issue, then i started to squat more.. just being in squat, resting in squat position, picking stuff from ground… anything, also i was doing heavy barbell squats. After some time my knee problem/pain start to building up and now i decided to rest and let it heal. It always hurt (and felt discomfortable) after workout or some long time being/resting in squat position and not during movement…
    If you guys know what it can be or how to heal it i would love to hear any of your opinions!

  • After many ankle injuries I just can’t squat well. I tilt forward and my heels raise and it’s just dangerous for me.

    I do a lot of lunges and different exercise to build my legs and it’s been working out well.

    I think it’s overrated. It’s not a natural movement. A deadlift seems more natural because we are always picking up stuff from the ground. Bench too. Barbell squat is out.

  • สุดน่าจะโหดแบบปวดไป 2 อาทิตย์ ถ้าทำตาม 555 พี่คนติดตามพี่เร็วมากๆฟเลยสุดยอดครับ ผมดูตั้งแต่มีคนติดตาม 29คนอ่ะครับพี่ตอนนี้จะ 500แล้ว เร็วมากๆๆๆครับ

  • When she fell at 18, I lost it because SAME! I did 8 squats in a row and was like SHIT I’m tired! I need to get my track body back ��

  • Do proper breathing also… Breathe in while going up and breath out going down for better blood circulation and good overall oxygen flow, especially to the brain.

  • how can i fix my ankle mobility problem on squatting? people say that I have to use a resistance band to push my shin bone back while doing the motion for each leg.

  • I’m 63 and would never squat before because I would have some pain in my knee joints; I started doing them and have eliminated my knee pain and do squats on a regular basis, body weight or with kettle bell ; thanks for sharing

  • hi matt, can i workout an upper body part every day? which one do you think is better: working out a muscle group less but every day, or doing a split like push day pull day ( i dont workout my legs really often because i dont want to ). thanks cheers!!

  • +RedDeltaProject
    Are you saying its ok to do weighted squats everyday or bodyweight squats? if it is the later would you recommend to do them in a muscle building way with reps and sets, or more of stretching exercise. if it is weighted squats everyday would the body have enough time to recover? sorry if my question is a bit messy.

  • Would the squats everyday interfere with building muscle using Bodyweight exercises?
    If I’m doing squats with low tempo for time under tension and I have a leg day for that wouldn’t the squats everyday add too much extraneous exercise

  • Wanna loose weight fast and easy? Check out my this new 30 day program and get started now!!!

  • Squats everyday?? Thats about the dumbest advice I have ever heard before. amateurs should stay off of YouTube, before somebody gets hurt. And please don’t tell me your a professional, professionals don’t give out Dumb and Dumber advice

  • I get dizzy when I try squats…the continuous rising and squatting motion makes me dizzy and I can barely do 5 if I don’t wanna faint… What should I do?

  • Quick tip to improve your squatsss!!!! Your feet need to be facing oposite from each other and apart and you must squat just below a 90° angle

  • Is their a body weight squat progression I can follow? I am not able to squat that low without falling over. Any tips would be much appreciated.

  • Work it! Women do it all the time ������������ Thanks for the tip “Mr. I see why you have a milly followers” #imgettingmybootyback

  • These days I m doing 40 squats a day it’s working for warm ups also before belly exercise… before time when did I start I was getting tired only in 10 squats but trying it’s daily my stamina getting improve nd I m doing 40 squats daily…. I m doing it from 15 days it’s really working for me…

  • Hey, Matt. I have never been able to squat with my heels on the ground and ankle mobility has been a huge problem for me ever since I can remember. I have the strength to do 10 pistols on each leg (elevated heel) but I really start to think that this is an inborn problem that I’ll never be able to fix:( any suggestion on how to open up my ankles because I feel like I’ve tried everything.

  • was watching your DIY suspension lines, was wondering if green garden hose would work better than pvcit doesn’t require other work to ready it, and from what I’ve done the lack of rigidity doesn’t hinder the exercisewith push up variants I’ve found it actually improves my mind-muscle connection because I naturally focus more on the grip

  • Really not clear about number 8 point… Is the point about not to squat with weights or squat with correct form or do not squat exercise everyday…

  • What do you suggest for a woman that has had a spinal fusion; L4&L5? The trainers where I live are really not able to tell me… I appreciate your advice…

  • Question…when I squat deep, I shift to the balls of my feet…feels like the natural way to do things. How problematic is this?

  • Needing help with stomach and thighs to get nice and flat..I will definitely start doing squats that way…I know a few tweeks of my own to work my thighs…

  • Oh this is good. I’m going to start squatting before and after i have to sit for a while. Another way to train all day like a monk.

  • When I used to do legs, I mainly did leg press and extensions and it took a whole week for the soreness to go away. How do you do legs everyday when I could hardly walk for the next 3 days?

  • I always had aching knees stiff knees from squatting. My legs never grow from them. Now i only do machine exercises like legpress and hack squat and i make all kinds of gains + no more stiff knees! Look at Dorian Yates, he had massive legs without doing squats.

  • I’m gonna do this I think but I already have thin legs and a large arse �� so I wonder if it will make me look worse. I’d hope my legs would gain some size if my bum gets any bigger and tbh if there’s any change to my butt which I’m sure there will be I hope its more with the shape than size unless I can get my quads nice and plump. Might be an idea do do more explosive jump squats in that case. Either way it will be fun. ��

  • Most who do the challenge would probably have divided it in to 20 reps during five different times throughout the day, and not all at once, but everyone does it their own way�� I, myself, am doing the 30 day challenge, except not with 100 daily, but slowly, throughout the month, increasing from 25 on Day 1, to 125 on Day 30, and because it wasn’t too many, I did 2 sets of 12 reps +1, and will later divide it out��

  • First of all: Great video! thank you very much for the information. I have a question: what’s the software you used for the animation of the skeleton model?

  • Bruh after she measured herself I got so happy cuz we had the same size butt so idk y but I im a bit more motivated to do this type of thing now

  • I’ve gotten runner’s knee 3 times in less than 2 years in both knees….. definitely gonna do more squats and work on strengthening my knees. Thank you!!!

  • what’s your suggestions for size on legs? Squatting every day, sprints, weights? I have no issues putting muscle size on my upper body but my legs are a problem. I have done heavy squats, leg presses with 1500# for 30 reps, not exaggeration but recorded. But my legs stay skinny. frustrating

  • I triend to explain to my sisters that sitting into a squat is pretty bad for you and when I tried to do it and show them its impractical even for just perfomening the exercise I got abit of knee pain,
    after a few deep squats later I lost that knee pain:D

  • I will be 69 in August and I have once in awhile have trouble with my balance and I’d heard that squats are good for balance I began doing them but it was funny for me because I could barely get three of them done it was hard but I do 7 to 10 of them now all different times during the day I’m hoping that to build it up to more than 7 to 10 eventually and I’m hoping that they’re doing me a lot of good and specially with my balance

  • Thanks for showing me that I was doing it wrong the ones that you show be 4 I was doing that but now I’m going to do the one that you’re showing me there too

  • I like this. Its something i can incorporate into my job, where i’m on my feet all day and often bending down. Rather than bend down (which i believe can lead to back problems) i’m going to squat in future. Thanks!

  • Yes, I am motivated to do squats. Thank to your wonderful video. Start with 20, per day, I guess.

    What’s the correct way to do squats, should the back be straight and erect vertical or it be inclined, as we go down?

  • Jesus what man doesn’t have a penis.BIG, SMALL. They all do the same works. Pay attention to the HEALTH WELLNESS TIP HE IS PROVIDING TO HELP US. ������

  • Hi coach! I used to do a variety of exercises and inevitably ended up with low back pain. I suspected the squats. I skipped them and gone was the LBP. So I squat none of the days now. Perhaps I’m doing it wrong?


  • This was just what i needed to hear! I do squats every day now, whenever the mood strikes. With my knees (one is a replacement) I was worried I might be overdoing it by performing them every day to a low/moderate level. But I’m not! Yeehaaaah! EDIT Big thanks for your calf raise video too. I hit them all the time and have now started doing them on a step so I can go lower, brilliant stuff as always.

  • Hi RedDelta. I’ve had some hip and knee problems for 10 years. I am still active, but I feel like I live with a break on, and I can’t performe to my full potential. I’ve been thinking on doing squats everyday, and see if it can improve my pelvic position. Like you said, I’ve been biking a lot. Very little range of motion over several years. I did it once I got my knee pain 10 years ago, and I biked to feel safe without hurting my knees.

  • did all the types of squats in summer before my 11th grade starts, I got a big butt alright, but the downside is I didn’t like my thick thighs until now, I know it doesn’t sound right big butt and wanting to have a skinny legs butttt I’m really insecure about my thick thighs I got from squatting:( I guess I’ll try to like my thighs cause it ain’t getting skinny

  • Hey Matt, Nice video
    I broke my right ankle in 2012 and lost some dorsal ROM, thus hurting ankle mobility and effectiveness of the exercise. any recommendation?

  • so im still a noob to working out, and I am trying to get into the habit of healthier eating and working out. I dont workout on the weekends except for maybe some moderate intensity steady state cardio, as my goal is to lean up some more to get a flat midsection etc. And I hate barbell squats of any kind. I dont like that weight compressing my spine. I also do not do dead lifts of anykind because of lower back issues and pain. What are some alternatives to barbell back squats, dead lifts, straight leg dead lifts, romanian deadlifts etc. I do not have a spotter so i am looking for moves that work the same muscle groups as the dead lift and barbell back squat/ front squat etc. Im just looking to put on some muscle and get leaner. I want to look athletic and lean and healthy.

  • When you start back up after not exercising a month you Slowly get back into it. First week 25 deep squats a day. 2nd week 35 squats a day. If comfortable move to 50 add 10 until you get to 100. Rest on weekends.

  • Thanks for the great insights, Mike. Do you happen to know the importance of flexibility in gaining muscle? Would love to hear your thoughts thanks!!

  • Is ok my age now 53 doing squats will not hurt the knee right? I’m doing basic yoga ��‍♀️ for many years but due to sciatica back pain I hv to keep mobilise myself everyday to make my glute work also if not I might having stiffness bone on my right leg like pulling pain. Can I do squats for routine day? Is it ok?

  • I was searching what squats do, and I realized it makes your butt bigger. MY BUTT IS ALREADY BIG ENOUGH, WHEN I PUT ON MY JEANS MY ASS IS IN THE WAY.

  • Squats do really work l”ve been doing them for two months now my ass was flat l mean super flat before l started doing squats am very happy with the results l have an ass ��l am confident about my body l love my body now….

  • I’m On day 2 and I started with 50 and I’m adding each day 5 instead of 100 every day. My first day I woke up super sore and on day 2 I didn’t even have the energy to do it but I kept saying “I got this” and I did it. I’ll keep ya updated.

  • How should I go about this without overtraining? My guess: I could have 2 days of heavy leg training, then the other 5 days I just GTG. Would that work?

  • 30 squats is about all i can manage at the moment, but slowly m trying to build up. My knee bone broke after a fall n my muscle ligaments got torn, plus i get tired very quickly. So m taking it slow. But in time hopefullg i should see some improvement.

  • So I’ve been doing 100 squats a day for 2 days now, and before I used to do 20 every second day I think.
    So I’m kinda used to it and it’s Easier.
    But I’m concerned it’s not affecting much cause I don’t get really tired from doing 50….
    Is something wrong y’all.

  • During this lockdown I do home workout every other day and it involves diferrent kinds of squat. I lost hip size from 37 inches to 34 inches. But these girls seems gained more hips. I wonder what im doing wrong. ������

  • That’s me lol like I only done 1 but everyday I watch squats video to do squats tommorow for me is day 6 I am reaching to day 30 or 20 lol

  • I just found the power of squatting and it’s goooood!!! Kids should start doing this early to protect them from wearing backpacks all day, most ppl don’t know how much pressure they’re putting on growing bones and squats are essential to supporting healthy growth as well.

  • My butt has changed for when I started to day 1 to day 5 tommorow is day 6 I am so going to so much pain legs lol who else legs hurts way to bad!

  • Ha ha You didn’t have to measure after the 30 days. The gains were already visible. Next time, measure on day 31without squatting that day. If you measure after squatting, lots of blood will have rushed into the muscle so it will give an inaccurate measurement.

  • 1. 0:36 Builds stronger joints.
    2. 1:45 Helps you build muscle.
    3. 2:42 Assists in weight loss.
    4. 3:48 Boosts your strength.
    5. 5:11 Boosts your heart health.
    6. 5:38 Strengthens your core.
    7. 6:23 Prevents injury.
    8. 7:14 Improves your flexibility.
    9. 8:23 you can do squats anywhere.

  • Im doing half squats everday for 30counts since i had a total hysterectomy last year, so i think its time to increase the number, it helped to firm my butt and thighs