How many squats are too many squats? Here’s the right number for a toned butt

Doing the right number of squats per day is important to get that toned butt.
Sara Ali Khan swears by squats! Image courtesy: Shutterstock
Grace Bains Published: 24 Nov 2020, 13:01 pm IST
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Most of us are constantly on the lookout for an optimal exercise regime that will help us tone your lower body parts such as legs, glutes and butt. Squats happen to be the perfect exercise to achieve these goals, regardless of the workout regime you choose for yourself.

Squats are not just great for your lower body, but also help you tone the abdominal area, improve posture, and strengthen knees and joints. That’s because they ensure adequate quantities of oxygen and blood flow around these parts, thus helping to keep them supple and strong.

This simple exercise is more than what meets the eyes, as it engages the largest muscles in the body and provides a host of functional and aesthetic benefits, including facilitating the toning of your butt.

While squats come in many variants, from sumo to goblet, here’s all you need to remember to do a simple squat: 
  • Start by standing with your feet shoulder-width apart, place your arms down on your sides.
  • Follow this by tightening your abdominal core, keeping your chest up, and looking straight.
  • To perform the basic movement, bend your knees and push your hips back as if you are going to sit in a chair.
  • In addition, when your thighs are parallel to the floor, pause and then push back up to your starting position.
  • Lift the arms up slightly when thrusting back up to the starting position.

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How many squats are enough? 

When it comes to identifying the right number that you need to tone your butt, going on an overkill is not advised. The most important aspect to consider is the intensity with which you have to perform this exercise. Targeting the right muscle groups is the key here, as you have two types of muscle fibres: fast-twitch for power and slow-twitch for endurance. It is critical to target both these muscles to see a substantial positive impact on the shape of your butt.

Hence, consider doing a minimum of three sets of squats daily, and keep varying the number of repetitions from 8 to 15. You can also add resistance to increase the intensity by using weights or resistance bands/tubes. In addition, you can indulge in a variety of squat postures such as wall squats, sumo squats and goblet squats. The mantra is to concentrate on form, and meet the requisite repetitions.

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When doing squats, remember…

From a safety perspective, ensure that you have warmed up before you start squatting, as stretching will loosen up your muscles, increase your range of motion, and help prevent injury. For best results, supplement squatting with a balanced, nutritious diet that is protein-rich and low in fat. 


Keep an idea of your risk of weight-related issues.

Check BMI

Remember, to see the sort of results you want, you will have to do squats regularly. They might be tough but you will get more comfortable only with practice!

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About the Author

Grace is someone who likes writing enough to make a living out of it. When she isn’t writing, you will find her having chai and reading a book. ...Read More

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