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The Best Squats Workout Plan For Juicy Quads, Hamstrings, And Glutes

The barbell back squat is one of the best exercises for building quads, hamstrings, and glutes. It is a compound exercise that works all three of these muscle groups simultaneously. The squat is a simple movement. You start with the barbell on your back, and then you squat down until your thighs are parallel to the ground. Then stand back up, and repeat. There are many different  squats, but the basic movement is always the same. You can use a wider stance to target your quads more, or a narrower stance to target your hamstrings and glutes more.

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You can also do variations of the squat, such as the front squat or the overhead squat. But the basic barbell back squat is still the best exercise for building these three muscle groups (4).

You might have heard the term “squat everyday challenge” before. This is where people try to squat every day for a certain period of time, usually 30 days. The goal is to increase their squat strength and muscle size.

We don’t recommend doing this challenge, as it is not sustainable over the long-term. Your muscles need time to recover, and you will quickly reach a plateau if you try to squat every day.

What we do recommend is a personalized squat workout plan that takes into account your goals, schedule, and recovery. This way you can maximize your results while still being able to recover properly.Let’s get into the details of how to create the best squat workout plan for you.

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Can You Build Muscle With Just Squats?

The squat is a compound exercise that works multiple muscle groups simultaneously. This makes it an efficient exercise for building muscle.You can certainly build muscle with just squats, but we recommend adding in other exercises as well. This will help you to achieve a well-rounded physique and avoid overuse injuries.

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squats workout plan

How Many Squats A Day Is A Good Workout?

The answer to this question depends on your goals, schedule, and recovery. If you are just starting out, we recommend doing 3-4 sets of 8-12 reps, 2-3 days per week.

If you are more experienced, you can do 4-6 sets of 6-10 reps, 3-4 days per week. And if you are looking to build strength, you can do 6-8 sets of 4-6 reps, 3-5 days per week.

What matters more than the number of squats you do per day is the quality of your squatting. You want to make sure that you are using proper form and not rushing through your reps. Proper form will ensure you’re targeting the right muscles and avoiding injury.

Choosing the right weight is also important. You should want to choose a weight that is challenging, but not so heavy that your form suffers.

What Will 100 Squats A Day Do?

Doing 100 squats a day will help you to build muscle and strength in your lower body. This is a great way to get started with a squat routine, but it is not sustainable in the long-term.

You will quickly reach a plateau if you try to do too many squats in a day. A plateau is when your body stops making progress.This can be frustrating, but it is completely normal (1).

The key is to find a balance between doing enough squats to stimulate muscle growth, but not so many that you reach a plateau. We recommend doing 3-4 sets of 8-12 reps, 2-3 days per week. This is a good starting point for most people.

Another reason why 100 squats a day is not sustainable is because it can lead to overuse injuries. Your muscles need time to recover, and doing 100 squats a day will not give them that time.

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You might be able to do 100 squats a day for a week or two, but you will quickly start to feel pain in your knees, hips, and lower back. This is your body’s way of telling you to take a break.

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How Do You Program A Squat Day?

To get the most out of your squat workout, you need to program it correctly. This means choosing the right exercises, sets, reps, and weight. It also means including the right isolation exercises and giving your muscles enough time to recover.

Step 1: Choose Your Exercises

Squat day is essentially your lower body workout day. The muscles you are targeting are your quads, hamstrings, glutes, and calves.

The barbell back squat is a compound exercise that works all of these muscle groups simultaneously. This makes it a great exercise for building muscle and strength.

Another compound exercise you can do is the barbell front squat. This exercise puts more emphasis on your quads, but it also works your glutes and hamstrings.

If you want to add in some isolation exercises, you can do things like leg extensions (quads), hamstring curls (hamstrings), and glute bridges (glutes). These work one muscle group at a time and are great for adding definition.

Step 2: Choose Your Sets, Reps, And Weight

The number of sets and reps you do will depend on your goals. If you are just starting out, we recommend doing 3-4 sets of 8-12 reps. This is a good range for building muscle.

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If you are more experienced, you can do 4-6 sets of 6-10 reps. This is a good range for building strength.

The weight you choose should be challenging, but not so heavy that your form suffers. You will want to be able to complete all of your reps with good form.

squats workout plan

Step 3: Ensure Adequate Recovery

Recovery is just as important as the workout itself. Your muscles need time to repair and grow. This process happens when you are resting, not when you are working out (3).

We recommend giving yourself at least 48 hours of rest between squat workouts. This will allow your muscles to fully recover so they can grow bigger and stronger.

If you are just starting out, you might need even more time to recover. We recommend starting with 2-3 days of rest between workouts and increasing the frequency as you get stronger.

Read More: Dumbbell Squat Variations To Take Your Squatting Game To The Next Level

Step 4: Bring It All Together

Now that you know how to program a squat day, it’s time to put it all together. Here is an example workout you can do:

  • Monday – Leg Workout #1
  • Tuesday – Chest and Arms
  • Wednesday – Rest Day
  • Thursday – Leg Workout #2
  • Friday – Back and Shoulders
  • Saturday – Active Rest Day 
  • Sunday – Rest Day

On your leg workout days, you will perform:

  • Barbell back squat – 3-4 sets of 8-12 reps
  • Barbell front squat – 3-4 sets of 8-12 reps
  • Hamstring curl – 2-3 sets of 10-12 reps
  • Leg extension – 2-3 sets of 10-12 reps 
  • Glute bridge – 2-3 sets of 10-12 reps
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You can mix and match these exercises to create your own workout routine. Just make sure you are including the right exercises, sets, reps, and weight for your goals.

squats workout plan

What To Do On Active Rest Days?

On your active rest days, you should do some light cardio or mobility work. This will help improve your recovery and prevent injury. Choose your cardio activity carefully, as you don’t want to overdo it and make your legs too sore for your next leg workout.

You might want to avoid high-impact activities like running or jumping. Instead, go for something low-impact like walking, swimming, or biking.

Mobility work goes hand-in-hand with active rest days. This is because you are working on improving your range of motion and flexibility. This will help you perform your exercises with better form and prevent injury.

Some mobility exercises you can do are:

  • Foam rolling: This is a great way to massage your muscles and improve blood flow. Use a foam roller on your legs, back, and arms.
  • Static stretching: This is when you hold a stretch for 30-60 seconds. This is a great way to improve your flexibility. Try doing some hamstring stretches, quad stretches, and glute stretches.
  • Dynamic stretching: This is a more active form of stretching that helps improve your range of motion. Try doing some leg swings, lunges, and arm circles.
  • Yoga: Poses that focus on lengthening the spine, hamstrings, and hip flexors are especially beneficial for squatters. Try doing some downward facing dog, warrior I, and cow face poses.

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squats workout plan

Safety Precautions

The squat is a safe exercise to perform, but there are a few things you should keep in mind to avoid injury.

  • Use proper form: This is the most important thing you can do to avoid injury. Make sure you are using good form on all of your squats. This means keeping your back straight, chest up, and knees behind your toes.
  • Use a spotter: If you are using heavy weights, it’s always a good idea to have a spotter. This person can help you if you get stuck under the bar or if you start to lose your balance.
  • Warm up properly: Always warm up before you start squatting. A proper warm-up will help improve your range of motion and prevent injury (2).Try doing some light cardio, dynamic stretching, and foam rolling before you start your workout.
  • Take your time: Squatting is a big movement that takes a lot of coordination. Don’t try to go too fast or too heavy. Start with lighter weights and work your way up.
  • Listen to your body: If something doesn’t feel right, don’t do it. Pain is your body’s way of telling you that something is wrong. If you start to feel pain, stop what you are doing and rest.

Conclusion

Squatting is a great way to build muscle and strength in your lower body. However, it is important to program your workouts correctly. This means choosing the right exercises, sets, reps, and weight. It also means giving your muscles enough time to recover.

If you follow these guidelines, you should see great results from your squat routine. Your quads, hamstrings, glutes, and calves will all become bigger and stronger. You will also likely improve your overall athletic performance.

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DISCLAIMER:

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. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

  1. A Subject-Tailored Variability-Based Platform for Overcoming the Plateau Effect in Sports Training: A Narrative Review (2022, nih.gov)
  2. How to Warm-Up and Prevent Injury While Working Out (n.d., trycitymed.org)
  3. Recovery from exercise: vulnerable state, window of opportunity, or crystal ball? (2015, nih.gov)
  4. THE MUSCLES USED IN SQUATS – SQUAT BIOMECHANICS EXPLAINED (n.d., nasm.org)
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