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How Many Squats A Day Will Give You That Peach Booty Look?


How Many Squats A Day Should You Do?

Do you want a bigger booty? Why not try squats! This is a statement you’ve definitely heard more than once from trainers, self-styled fitness experts, and influencers. There is a squat craze going on all over social media. You fire up your Instagram and immediately see people churning out squats. You go to Pinterest and you are bombarded with all kinds of squat challenges. And let’s not even bring up the bottomless void of content that is YouTube. With all that, there are certain questions that will undoubtedly come up. Questions like do squats actually work to give you that D shaped booty? If so, how many squats a day to see results?


Squats are not just something you rush into. This is because there are so many dynamics associated with squats: their types, ways to perform them, intensity, frequency etc. With that said, before the end of this read, we will answer all your questions in regards to squats. 

Reasons As To Why You Should Do Squats

I know most people want to do squats so that they can have a bigger and better-shaped booty. It has gotten to a place where people think that squats are only good for that. It is even rare to see men doing squats because of that misconception (7). There are many reasons people of each gender should do squats. Here are some of the reasons.

1. To Get Stronger Joints

When you do your squats correctly, you will notice that your joints are engaged, namely your ankles and knees. Squats are your ticket to stronger joints which will shield you from injury and some joint-related diseases (2).

how many squats a day

2. To Have A Strong Core

Doing squats helps strengthen your core. You should note that strengthening your core and doing squats go hand in hand. The more squats you do, the stronger your core (2). Having a stronger core makes you able to do your squats better. Hence if you want a strong core, joining one of the numerous squat challenges out there might be just what the doctor ordered.

Read More: Core Exercises For Seniors: Your Exercise Days Aren’t Behind You

3. Keep You Engaged

When it comes to squats, there is something for everyone. There are so many types and variations of squats that you can never get bored. There are squats recommended for every gender, every body type, people of every age and so on. With squats, you can never get bored; you can only get tired.

how many squats should i do

4. They Can Be Done Anywhere

Most of these other types of exercises require you to be at a particular place either the gym, a field or even a sports centre. Some require you to have equipment. The best thing about squats is that they can be done anywhere at any time. Are you wrestling with the afternoon slump in the office? Lost for motivation on a lazy Sunday at home? Waiting for the oven to ding or for your washing machine to do its job? Why not do squats! 

See also
6 Week Squat Program: The Ultimate Guide For Toning Your Lower Body

5. They Help You Get Better Elsewhere

Most people are usually cross-training, and if they don’t, they should be. What is cross-training, you may ask? This is when you train all across the board. A good example is a cyclist that goes swimming, does yoga and lifts weights instead of strictly staying in one lane. Cross-training is important because it (12):  

  • Helps prevent overuse injury. This kind of injury happens when you only do one type of exercise or workout. Cross-training helps prevent this as you will be able to do different types of exercises. 
  • Helps athletes and all people bounce back from injuries. 
  • It helps condition your entire body and raise overall fitness. Cross-training means you are not concentrating on only a particular body part or exercise. It helps you be all-rounded and balance everything in your body. 

How do squats help with this? For you to effectively cross-train, you need to have a strong core and lower body. Squats are exactly what you need to achieve that.

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6. Look Good

Squats help shape your legs and your booty, and hence you end up looking fantastic (2).

7. You Get A Complete Leg Workout

When you do your squats correctly, you are able to strengthen most of the muscles in your legs. As you lower yourself down during a squat, you are primarily working your hamstring (3).  When you stand up during your squat, you are working muscles like the glutes and the quadriceps.

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how many squats a day

Types Of Squats

There are different types of squats. This is what makes squats one of the go-to exercises. With that said, what are the different types of squats?

1. Basic Squat 

This is the squat that we can say paved the way for all other variations of squats (1).

 How to do a basic squat:

  • You start by putting your feet shoulder-width apart. Your toes should be slightly out, and your hands should be at your side.
  • The next step is to hinge your hips and to bend your knees as you sit back as if you are going to sit down and allow your arms to raise up in front of you. While doing this, you need to make sure your knees don’t fall inward and that your back stays straight.
  • When your thighs are parallel to the ground, stop and raise up by pushing through your heels to return to the starting point.
See also
Best Leg Exercises To Rock Your Quads, Glutes, And Hamstrings

2. Goblet Squat

To perform this squat you (9):

  • Stand with your feet hip-width apart and hold a kettle in front of your chest. While you are doing this, you need to make sure 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. After that, return to your starting position and do this all over again.

3. Wall Squat

This is advisable for people who have hip or knee problems (1). This is because the wall will help offer extra support.

To do this you need to:

  • Stand with your back against a wall and make sure your feet are at least 12 inches away from the wall.
  • You then bend your knees while dropping into a squat position. While doing all this, you need to keep your back on 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.

4. Kang Squat 

To do this (9):

  • You need to stand up straight with your feet wider than hip-distance apart. Make sure your toes are pointed slightly outward and place your hands behind your head. 
  • Hinge your hips and lower your torso down until it is almost parallel with the ground. 
  • Sit your hips back and bend your knees until your thighs are parallel to the floor. 
  • Once in that position, return to the original starting position by pushing up through your heels.

5. Pistol Squat 

This type of squat is a bit advanced (1).  This is because it is done using one leg. 

How to do a pistol squat:

  • Stand with your feet together and extend your hands out in front of you. 
  • Lift either your left or right leg up from the floor and extend it in front of you. Squat down using the other leg, lowering yourself until the leg lifted up is parallel to the ground. 
  • Stand up and repeat with the other leg.

6. Modified Pistol Squat

Just like the other variation discussed above, this also requires you to do it using one leg. 

This is how you do the modified pistol squat (9).

  • Sit down on a chair with a dumbbell held by both of your hands just in front of your chest. 
  • Lift one of your legs so that it is hanging above the ground. 
  • Push up through the leg that was still down until you are standing with that one leg. 
  • Bring the hanging leg to a ninety-degree angle at hip height. 
  • Return to the initial starting position and try with the other leg. 
See also
100 Squats A Day For 30 Days: Will This Routine Help You Score A Sculpted Booty?

7. Side-Kick Squat 

This is the basic squat with an added kick to it (1). This type of squat helps increase your balance. 

How to do it:

  • Drop down into a basic squat position 
  • When you are coming up, kick one of your legs up as high as you can. 
  • Go back to the basic squat position and do this again with the other leg.

8. Squat Jacks 

To do this you need to (1): 

  • 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. 

Read More: Jump Squats Benefits: How Exploding Skyward Can Power Pack Your Muscles

9. Squat Walk 

This helps increase your endurance. It is basically a squat with walking attached to it (1).

To do this you need to:

  • Drop down into a basic squat position. 
  • Without coming up, walk one foot in front of the other. Try and see how far you can go.

10. Wide Stance Squat 

This is also called the sumo stance (4).This is because of how wide you have to put your feet while doing it. It helps activate the muscles of the inside of the thigh. 

11. Plié Squat

To do a Plié squat you (1):

  • Stand with your legs apart. Make sure there is about two feet of space between them. 
  • Make sure your legs are turned out so that your inner thighs are pointing forward. 
  • Place your hands in front of your chest. 
  • Bend your knees and move your tailbone towards the floor. Continue to lower yourself until your thighs are parallel to the floor. 
  • Return back to the original position.

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How Many Squats Should I Do A Day To Get A Bigger Butt

If you are wondering how many squats a day to get a peach booty you should do, then you are in the right place. Squats are the best exercises you can do in order to get a thick butt. This is because they target all the gluteal muscles, as they work out your legs as well.

See also
Leg Workout For Running To Build Strength And Endurance

It should be noted that there is no magic number of squats you should do in a day to get a big booty (5). What actually matters when it comes to squats is the frequency of the squats and the intensity. These are some of the things you can do for a bigger booty:

1. You Should Play With The Intensity

There are two types of muscle fibres that everyone has. We have the fast twitch and the slow twitch (6).

The slow twitch muscle fibres are for endurance, while the fast twitch muscle fibres are for power. You need to target both of these fibres if you want to see a significant difference in your butt size and shape. 

A good way of doing that is by doing a minimum of three sets per exercise. You need to vary the number of reps from five to fifteen. Try as much as possible to use heavier weights when you are during shorter sets compared to longer sets. To tell if you are using the correct weight, you should have difficulty in finishing your sets. If it is easy to finish your sets, then you are not using the right weights. Your muscles should also be exhausted.

how many squats a day

2. You Need To Watch Your Frequency

A regular work out frequency is also important. Performing squats every day can be unproductive. You need to incorporate rest days in between (6). It is advisable to perform high-intensity squats twice a week and leave about forty-eight to seventy-two hours for rest.

3. You Need To Vary Your Squats

According to James Shapiro (10), who is a certified personal trainer in the city of New York, you need to vary your squats in order to get the best results. When you vary your squats, you are able to grow your glutes (gluteus muscles). It is for this reason why variation is vital. Don’t just stick to the basic squats, incorporate different types of squats into your workout. Try the Kang squat, the goblet squat, wall squat together with the basic squat. 

It should be noted that the results are not immediate and not the same for everyone. In case you are not getting the expected results, you should always consult an expert (8).

how many squats a day

The Bottom Line 

As seen above, the answer as to how many squats a day you should do to get that peach booty is all dependent on you the individual. There is no exact number as different people get different results. What you should concentrate on is knowing how to perform the squats correctly.To also achieve the booty results, you should work on the intensity of your squats and the frequency of your squats. Try as much as possible to incorporate different variations of squats for even better results. 

See also
Kettlebell Leg Workout To Build Strong Legs And Core


What Muscles Do Squats Work?

Squats often work the lower body muscles. These muscles include the glutes, hamstrings, the calves, the abdominals and quadriceps.

How Many Sets Of Squats Should You Do A Day?

There is no exact number of how many sets of squats you should do every day. It all depends on your individual goals and advice from an expert. However, most experts agree that you should try doing three to five sets of ten squats in a week (11).

How Many Squats Do I Have To Do A Day To Lose Weight?

You should at least do three sets of fifteen repetitions of squats every day to lose weight. Squats are a type of strength training exercise. This means they increase your muscle mass. The more muscle mass a person has, the faster their metabolism is. The faster your metabolism, the faster you burn calories. This is how squats help one lose weight.



This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this


  1. 45 Squat Variations to Keep You on Your Toes (2019,
  2. 7 Reasons Why You Should Do Squats Every Day (2016,
  3. 8 Reasons You Should Do Squats Every Day, According To Personal Trainers (2019,
  4. Different Types of Squats in the Gym (2020,
  5. Here’s How Many Squats You Should Do for a Bigger Butt, According to Fitness Experts (2019,
  6. How Many Squats Must You Do for a Great Butt? (2019,
  7. How To Do 100 Squats A Day ( n.d.,
  8. How to do the 30 day squat challenge – and why it works so well (2020, 
  9. The 21 Types of Squats You Should Master For A Better Butt ( 2019,
  10. This Is How Many Squats It Takes to See Results ( 2019,
  11. This Is How Many Squats It Takes To See Results (n.d.,
  12. Why All Athletes Should Cross-Train (2015,
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