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Here's Exactly How Many Squats a Day Will Give You That Peach Booty Look


Here's Exactly How Many Squats a Day Will Give You That Peach Booty Look
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When it comes to working out, few exercises are as effective as squats. Not only do they target all the major muscles in your lower body, but they also help improve your balance and coordination.

Squats are also a great way to improve the shape and appearance of your butt. If you're looking for a rounder, firmer backside, you must include squats in your workout routine. The squat is a simple movement that works the entire lower body. The quads, hamstrings, glutes, and core all work together to perform a proper squat. When done correctly, squats can help improve strength, power, and athletic performance.

But how many squats should you do per day to see results? The number of squats you need daily will depend on your fitness level and goals.

Whatever your fitness level or goals, listen to your body and don't overdo it. When you first start squatting, it's normal to feel some soreness in your muscles. But if the pain is severe or lasts more than a few days, then take a break and consult with a doctor before continuing.

This article will discuss squats' benefits, different types of squats, and how many squats you should do to get a peachy booty.

Why Should You Do Squats?

There are many reasons to start squatting, even if you're not looking to improve your butt. Here are some benefits of squats that may surprise you.

Improve Balance and Coordination

Squats help improve balance and coordination as they require the use of multiple muscle groups simultaneously. While you're squatting, your quads, hamstrings, and glutes all work together, resulting in improved communication between your muscles and your brain.

Help Build Muscles

Squats are an excellent exercise for building muscle. When you squat, you're using some of the largest muscles in your body. This means you can squat with heavy weights and challenge your muscles. Squats should be part of your workout routine if you want to add muscle mass.

Improve Joint Health

Squats can also help improve joint health. This is because they help increase the range of motion in your joints. When you squat, your hips, knees, and ankles all have to move through a greater range of motion than they would if you were standing. As a result, squats help reduce stiffness and pain in your joints and prevent injuries in the future.

Enhance Posture

Squats can also help improve your posture by strengthening your back and core muscles. When these muscles are strong, they keep your spine aligned, resulting in reduced back pain and better posture.

Improve Bone Health

Squats can also help improve bone health by stressing your bones to make them stronger. Stronger bones are less likely to break or fracture in the future.

Help Burn Fat

Squats are also an excellent exercise for burning fat as they increase your heart rate and get your blood flowing. When your heart rate is up, you're burning more calories. Squats are also a great way to build muscle. Muscle tissue burns more calories than fat tissue. So, the more muscle you have, the more calories you will burn even when you're at rest.

Types of Squats

There are many different types of squats you can do. Your squat type will depend on your fitness level and goals. Here are some different types of squats:

Basic Squat

The basic squat is the most common type of squat. To do a basic squat, stand with your feet shoulder-width apart and your hands at your sides. Then, lower your butt down toward the ground. Keep your back straight core braced as you lower down. Once your thighs are parallel to the ground, press through your heels to stand back up.

Goblet Squat

Stand with your feet hip-width apart and hold a kettlebell in front of your chest. While doing this, you must ensure your elbows are pointing towards the floor or down. The next step is to push your hips back and bend your knees into a squat. Afterward, return to your starting position and do this all over again.

Wall Squat

The wall squat is a variation of the basic squat. Stand with your back against a wall and your feet shoulder-width apart to do a wall squat. Then, bend your knees while dropping into a squat position. While doing all this, you need to keep your back to the wall. Stop when your thighs are in a position parallel to the ground. When you get there, push up through your heels back to the original position.

Kang Squat

First, position your barbell over your shoulders and grasp it firmly — while standing with feet shoulder-width apart. Next, complete the good morning. Hinge at your hips and lower your chest until it is parallel to the floor. Then, sit back — lowering your hips and bending your knees — into a squat position. Return slowly to the good morning position by straightening your legs. Return slowly to your starting position.

Pistol Squat

Stand on one foot, and extend the opposite leg in front of you. Hold your chest and head high, pull your shoulders back and down, and engage your core muscles. Then, bend your knee, and hinge forward at the hips to lower into a squat. Hold your arms straight out in front of you for counterbalance. Continue lowering, keeping your back straight and your torso as upright as possible until you reach the bottom of the squat with your butt at your heel. Engage your glutes, and push through your heel to stand.

Side-Kick Squat

Start squatting with your hips back and your feet shoulder-width apart. As you stand up, switch your weight to the right leg and lift your left leg to the side. Return to the squat position and repeat with the right leg.

Squat Jacks

Drop down into a basic squat position. Put your hands behind your head. Jump your feet out and back in. While doing all this, make sure to maintain the squat position.

Wide Stance Squat

The basic technique for wide stance squats is the same as squats, place feet twice hip-width apart and toes pointing slightly outward. Keep abs tight to support your back. Sit back as you do when sitting down on a chair. Lower until your thighs are parallel to the ground. Press your hips back up forcefully from your heels.

How Many Squats Should You Do for a Peach Booty Look?

There is no definitive answer to this question. The number of squats you should do will depend on your fitness level and goals. If you are new to squatting, start with 2-3 sets of 10-15 reps. As you get stronger, you can increase the number of sets and reps.

You need to do more squats with heavier weights to build bigger muscles. Aim for 4-6 sets of 6-12 reps. Finally, if you are trying to improve your overall fitness and get a bigger butt, aim for 3-4 sets of 15-20 reps. Remember, the key to getting results is to challenge yourself. If you are not challenging yourself, you will not see any changes. Also, focus on the following aspects:

  • Watch Your Frequency: How often you squat will affect your results. If you squat every day, you may not give your muscles enough time to recover. This can lead to injury and plateauing of your results. Aim to squat 2-3 times per week. This will give you enough time to recover and see the results.
  • Vary Your Squats: If you do the same squat routine every day, your body will adapt, and you will not see any results. To avoid this, make sure to vary your squat routine. You can do this by changing the type of squat, the number of reps, the number of sets, or the weight you use.
  • Modify the Intensity: The intensity of your squats will affect your results. You will not see any changes if you do too many reps with too little weight. On the other hand, if you do too few reps with too much weight, you may risk injury. Aim for an intensity that challenges you but does not put your health at risk.


1. How many squats should I do a day to see results?

It depends on what your goals are. Generally speaking, if you want to see strength or size gains, you should do 3-5 sets of 6-10 reps. If you're looking for endurance gains, do 2-3 sets of 15-20 reps. And if you're trying to stay healthy, 1-2 sets of 20-30 reps should be good.

Regarding how many squats you should do in a day, it depends on how many days per week you're working out. 1-2 sets of 12-15 reps squats will be ideal if you're working out daily. But if you only work out a couple of times a week, then 3-4 sets of 8-12 reps would be sufficient.

2. Will doing squats every day make my bum bigger?

Squats will not make your bum bigger. However, if you want to improve your bum's shape and size, squats can help.

Squats are an excellent exercise for toning and shaping the buttocks because they work several different muscles simultaneously, including the glutes, hamstrings, and quadriceps. To see results with squats, it is crucial to be consistent and to do them correctly. Keep your back straight, descend slowly, and push through your heels as you rise back up.

3. How long do you have to do squats to get a booty?

There is no one "right" answer to this question since everyone's body is different and will respond differently to squats. However, if you want to tone and build your booty, you should aim to do squats regularly – at least three times per week. Start with a lightweight (or no weight) and gradually increase the number of reps or weights as your muscles become stronger. Be patient and consistent, and you will start to see results in no time!

4. Do squats increase hip size?

Yes, squats can help increase hip size. The main muscles worked during squats are the glutes (or buttocks), so squats can help to make these muscles bigger and rounder. However, it's important to note that squats will not make your hips significantly larger if you already do not have any muscle mass there. So for those with smaller hips, squats may not lead to a noticeable increase in size.

Final Thoughts

Squats are an excellent exercise for your butt. They are simple to do and can be done anywhere. Start by doing 2-3 sets of 10-15 reps. As you get stronger, you can increase the number of sets and reps. Remember to vary your squat routine to avoid plateauing and injury. Most importantly, make sure you are squatting with proper form. If you do all these things, you will see the desired results in no time.

Reading List

Article Sources

  • Murofushi, Koji, et al. “Differences in Trunk and Lower Extremity Muscle Activity during Squatting Exercise with and without Hammer Swing.” Scientific Reports, vol. 12, no. 1, Aug. 2022, p. 13387.,
  • Okano, Satomi, et al. “Impact of Body Fat, Body Water Content, and Skeletal Muscle Mass Index on Peak Salivary Lactate Levels after Squat Jump Exercise in Healthy Non-Athlete Adult Males.” BMC Sports Science, Medicine and Rehabilitation, vol. 14, no. 1, May 2022, p. 91. Springer Link,

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