benefits of squats

Beyond the booty – 8 benefits of squats

The benefits of squats are endless and go beyond shaping the perfect booty.

benefits of squats

I’m sure that you’ve done many squats before, all with the intention of gaining a rounder backside. Maybe you even joined the 30-Day Squat Challenge  for this reason. If that’s the case, then you’re in for a treat because there are so many benefits of squats. Some may even be a bit surprising.

The benefits of squats are endless

Below are some pretty surprising, and a few not as surprising, benefits of squats. If you love squats then you can pat yourself on the back(side) for choosing such a beneficial exercise. If you don’t get into squats then maybe now is the time to start!

1. Builds muscle in your entire body

There’s no surprise here, squats work your entire lower body including your glues, hamstrings, quads and calves. But did you know that squats also build muscle in your entire body?

Doing a squat properly is actually so intense that it triggers the release of the human growth hormone and testosterone which will actually help increase muscle mass all over your body especially when training other areas of your body. Basically this means that doing squats will not only increase the muscle mass in your lower body, but it will increase muscle mass in your upper body too.

2. Burns fat

One of the best ways to burn fat is not by doing tons of cardio, but by lifting weights and increasing your muscle mass. Why is this? Good question!

By increasing your muscle mass you are also increasing your metabolism. This means that you can burn a larger number of calories throughout the day even if you were just to sit on the couch all day watching TV.

A general rule of thumb is that for every pound of muscle gained you will burn an extra 50-70 calories per day. Multiply that by 5, 10, or 15 extra pound of muscle and you’re burning an intense number of calories each day just by having a larger muscle mass.

3. Low impact exercise

So many exercises out there, such as running and jumping, can damage our knees due to the beating they take. Luckily, squatting is a low impact exercise. Studies even show that when done properly squatting can actually help strengthen the knees.

This is great news for anyone who has knee pain and would like to strengthen the muscles surrounding the knees without causing more damage, or for someone who loves to run and wants to protect their knees.

4. Improves circulation

Doing squats regularly and properly increases blood flow throughout your entire body. Increased blood flow means that you’ll be getting more nutrition and oxygen to your vital organs and muscles.

In return, you’ll be speeding up recovery time and reducing your chances of disease. This can also mean that you will notice a decrease in cellulite. Now that’s what I call amazing!

benefits of squats

5. Run faster

An increase in muscle mass, especially in the legs, may actually make you run faster. A study conducted in 2005 found that the world’s fastest runners tended to have bigger muscles than those who ran farther.

This happens because sprinting requires the ability to apply more force to the ground. Basically, if your dream is to run as fast as Usain Bolt, then you need to work on building those muscles.

6. Improves flexibility

Doing squats involves the bending and stretching of of the quads, hamstrings and calves. So not only are you strengthening those muscles, but you’re also stretching them at the same time.

The stretching of these muscles also increases the oxygen and blood to flow around your joints which helps with mobility and keeping your joints strong.

7. Squats are free!

You can do squats anywhere! There’s no need to go to the gym to get your squat on. All you need is a little space. A mirror is a plus too so that you can check out your form. If you have dumbbells at home then awesome. Use those to increase the intensity of your squat. If not, awesome too. You can do bodyweight squats, or find a heavier object to squat with.

benefits of squats

8. Firm your butt

Last but not least, squats can give you that firm booty you’ve been looking for! Doing a squat properly works the gluteus maximus which will help shape up your backside in addition to making it stronger. You’ll notice that gravity doesn’t have as much of an effect on your backside after being diligent with your squats.

Do you love to squat? Let us know in the comments below!

If you want more healthy tips like this…

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Teresa Marie Howes, BS, CPT, HHP
Teresa Marie is a nutrition expert, fitness enthusiast and health coach. She is backed with a BS in Nutrition, an MBA, a CPT from ACE and 16+ years of experience in the weight loss and wellness space. She is the founder and lead contributor of this site and coaches clients across the globe on how to achieve better health and more happiness by implementing the 4 Universal Diet Truths of her Clean & Colorful Concept.

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