{"id":42403,"date":"2022-04-05T20:46:21","date_gmt":"2022-04-05T20:46:21","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=42403"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"6-week-squat-program","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/6-week-squat-program\/","title":{"rendered":"6 Week Squat Program: The Ultimate Guide For Toning Your Lower Body"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/6-week-squat-program\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/6-week-squat-program\/#What_Are_Squats\" >What Are Squats?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/6-week-squat-program\/#Gluteus_Maximus_Minimus_And_Medius\" >Gluteus Maximus, Minimus, And Medius<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/6-week-squat-program\/#Quadriceps\" >Quadriceps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/6-week-squat-program\/#Hamstrings\" >Hamstrings<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/6-week-squat-program\/#Calf_Muscles\" >Calf Muscles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/6-week-squat-program\/#Core_Muscles\" >Core Muscles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/6-week-squat-program\/#Abductor_Muscles\" >Abductor Muscles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/6-week-squat-program\/#Adductor_Muscles\" >Adductor Muscles<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/6-week-squat-program\/#Why_Squats_Are_Good_For_You\" >Why Squats Are Good For You<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/6-week-squat-program\/#Better_Posture\" >Better Posture<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/6-week-squat-program\/#Improved_Balance_And_Stability\" >Improved Balance And Stability<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/6-week-squat-program\/#Reduced_Risk_Of_Injuries\" >Reduced Risk Of Injuries<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/6-week-squat-program\/#Improved_Bone_Density\" >Improved Bone Density<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/6-week-squat-program\/#Better_Weight_Loss\" >Better Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/6-week-squat-program\/#Less_Joint_Pain\" >Less Joint Pain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/6-week-squat-program\/#Improved_Athletic_Performance\" >Improved Athletic Performance<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/6-week-squat-program\/#6_Week_Squat_Program_How_To_Do_A_Basic_Squat\" >6 Week Squat Program: How To Do A Basic Squat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/6-week-squat-program\/#6_Week_Squat_Program_Tips_For_Performing_Squats_Properly\" >6 Week Squat Program: Tips For Performing Squats Properly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/6-week-squat-program\/#6_Week_Squat_Program_The_Best_Squat_Variations_For_You\" >6 Week Squat Program: The Best Squat Variations For You<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/6-week-squat-program\/#Beginner_Squat_Variations\" >Beginner Squat Variations<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/6-week-squat-program\/#Intermediate_Squat_Variations\" >Intermediate Squat Variations<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/6-week-squat-program\/#Advanced_Squat_Variations\" >Advanced Squat Variations<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/6-week-squat-program\/#6_Week_Squat_Program\" >6 Week Squat Program<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/6-week-squat-program\/#Safety_Tips_For_The_6_Week_Squat_Program\" >Safety Tips For The 6 Week Squat Program<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/6-week-squat-program\/#Prioritize_Proper_Form\" >Prioritize Proper Form<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/6-week-squat-program\/#Use_Progressive_Overload\" >Use Progressive Overload<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/6-week-squat-program\/#Go_To_Failure_On_The_Last_Set\" >Go To Failure On The Last Set<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/6-week-squat-program\/#Dont_Rush_The_Movement\" >Don&#8217;t Rush The Movement<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/6-week-squat-program\/#Take_Rest_Days\" >Take Rest Days<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/6-week-squat-program\/#6_Week_Squat_Program_The_Bottom_Line\" >6 Week Squat Program: The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">For people who are keen on building a toned body, squats are often a go-to move. This is because squats are an incredibly effective way to target and build your glutes as well as most of your leg muscles. <\/span><span style=\"font-weight: 400;\">Like most compound exercises, squats work more than one muscle group at a time which is great for those who are short on time but still want to get a full-body workout. <\/span><span style=\"font-weight: 400;\">There are many different squat variations that you can try, so there\u2019s bound to be one that suits your fitness level and desired results. <\/span><span style=\"font-weight: 400;\">If you\u2019re new to squats, or just looking to perfect your technique, this guide will teach you everything you need to know about this popular movement. Included is a 6 week squat program to help you build strength and achieve your fitness goals.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Week_Squat_Program\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Week_Squat_Program\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Squats\"><\/span><strong>What Are Squats?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Squats are a compound, <a href=\"https:\/\/betterme.world\/articles\/bodyweight-squats\/\">full-body exercise<\/a> that work several muscles at once, including the quads, glutes, hamstrings, core, and lower back.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This movement can be performed with or without weight, making it perfect for both beginners and experienced <a href=\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/\">exercisers<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let&#8217;s take a closer look at the muscles you can target with this compound movement.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Gluteus_Maximus_Minimus_And_Medius\"><\/span><strong>Gluteus Maximus, Minimus, And Medius<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In simpler terms, your glutes are your butt muscles. The gluteus maximus is the largest and most superficial of the three muscles, while the minimus and medius are smaller and deeper than the gluteus max.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The gluteus maximus is responsible for hip extension (moving your leg behind you), while the minimus and medius are involved in hip abduction (moving your leg out to the side) and medial rotation (turning your leg inwards) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC5963550\/#:~:text=The%20gluteus%20medius%20and%20gluteus,pelvis%2C%20hip%2C%20and%20knee.\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">All three of these muscles are activated when you perform squats, making them a great way to target your glutes and get that killer butt you\u2019ve always wanted.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Having toned butt muscles is not only good for <a href=\"https:\/\/betterme.world\/articles\/100-squats-a-day-for-30-days\/\">aesthetics<\/a>; strong glutes can also help improve your balance and stability, and reduce your risk of injuries in other exercises (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC5963550\/#:~:text=The%20gluteus%20medius%20and%20gluteus,pelvis%2C%20hip%2C%20and%20knee.\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Quadriceps\"><\/span><strong>Quadriceps<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The quadriceps are a group of four muscles on the front of your thigh. They are responsible for knee extension (straightening your knee), making them a key player in squats.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you perform this <a href=\"https:\/\/betterme.world\/articles\/30-day-abs-squat-challenge\/\">exercise<\/a>, your quads are working to keep your knees stable as you lower into and rise out of the squat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Strong quads are important for overall knee health and stability, as well as preventing injuries (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK513334\/#:~:text=The%20following%20are%20the%20functions,Maintenance%20of%20posture\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/90-days-squat-challenge\/\">90 Days Squat Challenge: Tone Your Lower Body With This Workout Routine<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Week_Squat_Program\"><img decoding=\"async\" class=\"aligncenter wp-image-41474 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5731.png\" alt=\"6 week squat program\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5731.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5731-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5731.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Hamstrings\"><\/span><strong>Hamstrings<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The hamstrings are a group of three <a href=\"https:\/\/betterme.world\/articles\/50-squats-a-day\/\">muscles<\/a> at the back of your thigh. They are responsible for knee flexion (bending your knee), hip extension (moving your leg behind you), and hip rotation (turning your leg inwards or outwards).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">All three of these muscles are activated when you perform squats, making them a great way to target your hamstrings.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Toned hamstrings can improve your speed, agility, and jumping ability, as well as reduce your risk of injuries (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21912301\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Calf_Muscles\"><\/span><strong>Calf Muscles<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The calf muscles are a group of two muscles on the back of your lower leg. They are responsible for ankle flexion (pointing your toes down) and extension (pointing your toes up).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you perform squats, your calf muscles are working to keep your ankles stable as you move through the range of motion.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Toned calf muscles can improve your balance and stability, and reduce your risk of ankle injuries (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/284190078_Calf_muscle_strength_and_postural_stability_in_young_male_athletes\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Core_Muscles\"><\/span><strong>Core Muscles<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The core muscles are a group of muscles in the midsection of your body that support your spine and pelvis. They are responsible for maintaining posture, preventing injuries, and transferring force between your upper and lower body (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC3806175\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Squats work your entire core, including the rectus abdominis (abs), obliques, and erector spinae (back). A strong core can improve your stability and balance, as well as reduce your risk of injuries.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Week_Squat_Program\"><img decoding=\"async\" class=\"aligncenter wp-image-38586 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5373-1024x576.png\" alt=\"Fitness App\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5373.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5373-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5373.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5373.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a>\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Abductor_Muscles\"><\/span><strong>Abductor Muscles<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The abductor muscles are a group of four muscles at the outside of your hip. They are responsible for hip abduction (moving your leg out to the side) and medial rotation (turning your leg inwards).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you perform squats, your abductor muscles are working to keep your hips stable as you move through the range of motion. Toned abductor muscles can improve your balance and stability, and reduce your risk of injuries (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fphys.2021.744153\/full\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Adductor_Muscles\"><\/span><strong>Adductor Muscles<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The adductor muscles are a group of four muscles at the inside of your hip. They are responsible for hip adduction (moving your leg towards the midline of your body) and medial rotation (turning your leg inwards).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you perform squats, your adductor muscles are working to keep your hips stable as you move through the range of motion. Toned adductor muscles can improve your balance and stability, and reduce your risk of injuries (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fphys.2021.744153\/full\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you off your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Week_Squat_Program\">change your life for the better<\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Squats_Are_Good_For_You\"><\/span><strong>Why Squats Are Good For You<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Squats are a great exercise because they work many different muscle groups at once. Some of the benefits of regularly engaging in this compound movement include:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Better_Posture\"><\/span><strong>Better Posture<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The muscles responsible for your posture are the core muscles, and squats work all of them. When your core muscles are strong, they can keep your spine and pelvis in alignment, preventing bad posture and injuries (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC6050697\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Balance_And_Stability\"><\/span><strong>Improved Balance And Stability<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Squats are a great way to improve your balance and stability, as they challenge you to maintain control throughout the entire range of motion (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC6050697\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is especially beneficial for older adults, as they often have trouble with balance and stability.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Week_Squat_Program\"><img decoding=\"async\" class=\"aligncenter wp-image-38582 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5382-1024x576.png\" alt=\"6 week squat program\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5382.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5382-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5382.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5382.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reduced_Risk_Of_Injuries\"><\/span><strong>Reduced Risk Of Injuries<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Engaging in regular strength-training can help to reduce your risk of injuries by strengthening the muscles that support your joints (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC6050697\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Squats are a great exercise for this because they work all of the muscles in your lower body, including the muscles that support your knees, hips, and ankles.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Bone_Density\"><\/span><strong>Improved Bone Density<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Weight-bearing exercises like squats can help to improve bone density by placing stress on the bones. This helps to stimulate new bone growth, which can prevent osteoporosis (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20647940\/#:~:text=Both%20male%20and%20female%20controls,who%20followed%20the%20same%20protocol.\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Better_Weight_Loss\"><\/span><strong>Better Weight Loss<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Muscle burns more calories than fat, even at rest. The more muscle you have, the more calories you\u2019ll burn throughout the day. Squats are a great way to build muscle, especially in the lower body (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC6050697\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/28-days-squat-challenge\/\">28 Days Squat Challenge For A Perky And Round Peach<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Less_Joint_Pain\"><\/span><strong>Less Joint Pain<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Joint pain is often caused by inflammation and weak muscles. The more muscle you have, the less joint pain you\u2019re likely to experience, as the muscles take on more of the load (<\/span><a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-020-00389-y\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Squats can help to build muscle and reduce inflammation, both of which can lead to less joint pain (<\/span><a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-020-00389-y\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Athletic_Performance\"><\/span><strong>Improved Athletic Performance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Squats are a key exercise for <a href=\"https:\/\/betterme.world\/articles\/deadlift-vs-squat\/\">athletes<\/a>, as they help to improve performance in many different sports. The quadriceps, hamstrings, and glutes are all essential muscles for athletic performance, and squats work all of them.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, if you\u2019re looking to improve <a href=\"https:\/\/betterme.world\/articles\/how-many-squats-a-day\/\">your performance<\/a> in any sport, squats should be a key part of your training.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"6_Week_Squat_Program_How_To_Do_A_Basic_Squat\"><\/span><strong>6 Week Squat Program: <\/strong><strong>How To Do A Basic Squat<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are many different squat variations that you can try, but the basic movement is always the same. Here\u2019s a step-by-step guide on how to do a proper squat:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with your feet hip-width apart, toes pointing forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms out in front of you for balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your body down, keeping your back straight and knees aligned with your toes.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Go as low as you can without compromising your form, then slowly raise yourself back to the starting position.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Week_Squat_Program\"><img decoding=\"async\" class=\"aligncenter wp-image-38259 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4883-1024x576.png\" alt=\"6 week squat program\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4883.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4883-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4883.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4883-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4883.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"6_Week_Squat_Program_Tips_For_Performing_Squats_Properly\"><\/span><strong>6 Week Squat Program: <\/strong><strong>Tips For Performing Squats Properly<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are a few things to keep in mind when performing <a href=\"https:\/\/betterme.world\/articles\/squats-vs-lunges\/\">squats<\/a> in order to ensure proper form and maximize results (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC6050697\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your back straight at all times. Do not allow it to round or curve inward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure your knees stay in line with your toes \u2013 do not let them cave in or push out to the side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core engaged throughout the entire movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use a weight that is challenging but still allows you to maintain proper form.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe in as you lower yourself down and breathe out as you return to the starting position.<\/span><\/li>\n<\/ul>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Week_Squat_Program\">propel your weight loss journey<\/a> into high gear!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"6_Week_Squat_Program_The_Best_Squat_Variations_For_You\"><\/span><strong>6 Week Squat Program: The Best Squat Variations For You<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are many different squat variations that you can try, depending on your fitness level and desired results.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Beginner_Squat_Variations\"><\/span><strong>Beginner Squat Variations<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Bodyweight squats are a great way for beginners to start learning the movement. Start with your feet hip-width apart and simply lower your body down, keeping your back straight and knees in line with your toes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Jump squats are another great option for beginners. To do this variation, start in the squat position and then jump up as high as you can. When you land, immediately go back into a squat position to repeat the movement.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Intermediate_Squat_Variations\"><\/span><strong>Intermediate Squat Variations<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you\u2019re looking to add some extra resistance, holding a dumbbell in each hand is a great way to do this. Start with the weight at shoulder level and keep your arms close to your sides.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Focus on perfecting your form before adding too much weight. Another great option for intermediate exercisers is the Goblet squat. Start by holding a dumbbell with both hands at chest level.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keeping your core engaged, lower your body down into a squat position. When you return to the starting position, don&#8217;t pause for too long or you\u2019ll lose the tension.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Week_Squat_Program\"><img decoding=\"async\" class=\"aligncenter wp-image-38192 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/3-2-1024x576.jpg\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/3-2.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/3-2-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/3-2.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/3-2-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/3-2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Advanced_Squat_Variations\"><\/span><strong>Advanced Squat Variations<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Once you\u2019ve mastered the bodyweight squat and are looking for a more challenging variation, try adding more weight to the goblet squat. To do this, hold a weight (usually a dumbbell) in front of your chest with both hands. This will increase the difficulty as you have to maintain balance as well as move the weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A barbell squat is also an ideal advanced variation. Use a weightlifting barbell and hold it across your upper back with your hands slightly wider than shoulder-width apart.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re looking to really challenge yourself, try doing pistol squats. To do this variation, start by standing on one leg and lowering your body down into a squat position. When you return to the starting position, switch legs and repeat.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"6_Week_Squat_Program\"><\/span><strong>6 Week Squat Program<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that you know all about squats and how to do them properly, it\u2019s time to put that knowledge to use with this 6 week squat program. This program is designed to help you build strength and achieve your fitness goals.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Week 1:<\/b><span style=\"font-weight: 400;\"> 3 sets of 10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Week 2:<\/b><span style=\"font-weight: 400;\"> 3 sets of 12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Week 3: <\/b><span style=\"font-weight: 400;\">4 sets of 10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Week 4:<\/b><span style=\"font-weight: 400;\"> 4 sets of 12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Week 5:<\/b><span style=\"font-weight: 400;\"> 5 sets of 10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Week 6:<\/b><span style=\"font-weight: 400;\"> 5 sets of 12 reps<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you\u2019re a beginner, start with the first week and gradually increase the number of sets and reps as you get stronger.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Week_Squat_Program\"><img decoding=\"async\" class=\"aligncenter wp-image-38185 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/9-13-1024x576.jpg\" alt=\"6 week squat program\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/9-13.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/9-13-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/9-13.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/9-13-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/9-13.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a>\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Safety_Tips_For_The_6_Week_Squat_Program\"><\/span><strong>Safety Tips For The 6 Week Squat Program<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are a few safety tips to keep in mind when doing this squat program:\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Prioritize_Proper_Form\"><\/span><strong>Prioritize Proper Form<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Proper form is essential when doing any type of exercise, but it\u2019s especially important when doing squats. Make sure you keep your back straight, knees in line with your toes, and core engaged at all times.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Maintaining proper form while squatting has the following benefits:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You\u2019ll be less likely to get injured<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You\u2019ll get more out of the exercise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You\u2019ll\u00a0 look better and feel more confident in your appearance\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use a Weight That Is Challenging But Still Allows You to Maintain Proper Form<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When starting this program, it\u2019s important to use a weight that is challenging but still allows you to maintain proper form. If you\u2019re using weights, start with a light weight and gradually increase the weight as you get stronger.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re using your own bodyweight, make sure you start with a variation that is appropriate for your fitness level.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Use_Progressive_Overload\"><\/span><strong>Use Progressive Overload<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In order to see results from this program, it\u2019s important to use progressive overload. This means gradually increasing the intensity of your workout over time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, if you\u2019re using weights, you would gradually increase the amount of weight you\u2019re lifting as you get stronger. If you\u2019re using your own bodyweight, you would gradually increase the number of reps you\u2019re doing or the amount of time you\u2019re holding the squat position.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How do you know that it&#8217;s time to progress to a heavier weight? There are a few key indicators:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You can complete all the reps and sets with good form\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The last few reps of each set are challenging but not impossible\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You\u2019re no longer seeing results<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Week_Squat_Program\"><img decoding=\"async\" class=\"aligncenter wp-image-38174 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/5-14-1024x576.jpg\" alt=\"6 week squat program\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/5-14.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/5-14-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/5-14.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/5-14-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/5-14.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Go_To_Failure_On_The_Last_Set\"><\/span><strong>Go To Failure On The Last Set<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The last set of each exercise is known as the \u201cfailure set.\u201d This is the set where you push yourself to failure, meaning you can\u2019t complete any more reps with good form.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Doing a failure set helps to break through any plateaus you may be experiencing. It also helps to increase muscle mass and strength.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dont_Rush_The_Movement\"><\/span><strong>Don&#8217;t Rush The Movement<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Control the descent and ascent of the squat. Don&#8217;t rush the movement as this can lead to poor form and increase your risk of injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, rushing through the movement will not give you the same benefits as taking your time and doing the squat correctly.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Take_Rest_Days\"><\/span><strong>Take Rest Days<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In order to see results from this program, it\u2019s important to take adequate rest days. This will allow your muscles to recover and grow stronger. If you\u2019re feeling sore after your workouts, that\u2019s a good indication that you need more rest days.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"6_Week_Squat_Program_The_Bottom_Line\"><\/span><strong>6 Week Squat Program: The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Squats are a great exercise for overall strength and fitness, and they\u2019re especially effective when it comes to targeting the glutes. Make sure to add them to your workout routine and see how you progress over the next 6 weeks!<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Week_Squat_Program\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>For people who are keen on building a toned body, squats are often a go-to move. This is because squats are an incredibly effective way to target and build your glutes as well as most of your leg muscles. Like most compound exercises, squats work more than one muscle group at a time which is [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":42404,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[56,54],"tags":[160,159],"coauthors":[117],"class_list":["post-42403","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-butt-workouts","category-leg-workouts","tag-thursday-workouts","tag-wednesday-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 Week Squat Program: The Ultimate Guide For Toning Your Lower Body - BetterMe<\/title>\n<meta name=\"description\" content=\"Try this \u2605 6 WEEK SQUAT PROGRAM \u27a4 for toning your lower body! It&#039;s a great way to increase strength and achieve your fitness goals.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/6-week-squat-program\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 Week Squat Program: The Ultimate Guide For Toning Your Lower Body\" \/>\n<meta property=\"og:description\" content=\"Try this \u2605 6 WEEK SQUAT PROGRAM \u27a4 for toning your lower body! It&#039;s a great way to increase strength and achieve your fitness goals.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/6-week-squat-program\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_1480312115.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/6-week-squat-program\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/6-week-squat-program\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/f1b0bb368e8e731db8d770a9db90970c\"},\"headline\":\"6 Week Squat Program: The Ultimate Guide For Toning Your Lower Body\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/6-week-squat-program\/\"},\"wordCount\":2418,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/6-week-squat-program\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_1480312115.jpg\",\"keywords\":[\"Thursday Workouts\",\"Wednesday Workouts\"],\"articleSection\":[\"Butt Workouts\",\"Leg Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">For people who are keen on building a toned body, squats are often a go-to move. This is because squats are an incredibly effective way to target and build your glutes as well as most of your leg muscles. <\/span><span style=\\\"font-weight: 400;\\\">Like most compound exercises, squats work more than one muscle group at a time which is great for those who are short on time but still want to get a full-body workout. <\/span><span style=\\\"font-weight: 400;\\\">There are many different squat variations that you can try, so there\u2019s bound to be one that suits your fitness level and desired results. <\/span><span style=\\\"font-weight: 400;\\\">If you\u2019re new to squats, or just looking to perfect your technique, this guide will teach you everything you need to know about this popular movement. Included is a 6 week squat program to help you build strength and achieve your fitness goals.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Are Squats?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Squats are a compound, <a href=\\\"https:\/\/betterme.world\/articles\/bodyweight-squats\/\\\">full-body exercise<\/a> that work several muscles at once, including the quads, glutes, hamstrings, core, and lower back.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This movement can be performed with or without weight, making it perfect for both beginners and experienced <a href=\\\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/\\\">exercisers<\/a>.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Let's take a closer look at the muscles you can target with this compound movement.\u00a0<\/span>\\r\\n<h3><strong>Gluteus Maximus, Minimus, And Medius<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">In simpler terms, your glutes are your butt muscles. 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It's a great way to increase strength and achieve your fitness goals.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/6-week-squat-program\/","og_locale":"en_US","og_type":"article","og_title":"6 Week Squat Program: The Ultimate Guide For Toning Your Lower Body","og_description":"Try this \u2605 6 WEEK SQUAT PROGRAM \u27a4 for toning your lower body! It's a great way to increase strength and achieve your fitness goals.","og_url":"https:\/\/betterme.world\/articles\/6-week-squat-program\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_1480312115.jpg","type":"image\/jpeg"}],"author":"ZindzyGracia","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/6-week-squat-program\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/6-week-squat-program\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/f1b0bb368e8e731db8d770a9db90970c"},"headline":"6 Week Squat Program: The Ultimate Guide For Toning Your Lower Body","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/6-week-squat-program\/"},"wordCount":2418,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/6-week-squat-program\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_1480312115.jpg","keywords":["Thursday Workouts","Wednesday Workouts"],"articleSection":["Butt Workouts","Leg Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">For people who are keen on building a toned body, squats are often a go-to move. This is because squats are an incredibly effective way to target and build your glutes as well as most of your leg muscles. <\/span><span style=\"font-weight: 400;\">Like most compound exercises, squats work more than one muscle group at a time which is great for those who are short on time but still want to get a full-body workout. <\/span><span style=\"font-weight: 400;\">There are many different squat variations that you can try, so there\u2019s bound to be one that suits your fitness level and desired results. <\/span><span style=\"font-weight: 400;\">If you\u2019re new to squats, or just looking to perfect your technique, this guide will teach you everything you need to know about this popular movement. Included is a 6 week squat program to help you build strength and achieve your fitness goals.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Are Squats?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Squats are a compound, <a href=\"https:\/\/betterme.world\/articles\/bodyweight-squats\/\">full-body exercise<\/a> that work several muscles at once, including the quads, glutes, hamstrings, core, and lower back.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This movement can be performed with or without weight, making it perfect for both beginners and experienced <a href=\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/\">exercisers<\/a>.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Let's take a closer look at the muscles you can target with this compound movement.\u00a0<\/span>\r\n<h3><strong>Gluteus Maximus, Minimus, And Medius<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">In simpler terms, your glutes are your butt muscles. 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