How Many Squats Should You Do In A Day For Best Results?

Sign In

TOI

Go toTOIEtimes

• home
• lifestyle
• relationship
• Health+
• style
• visual stories
• trending
• parenting
• soul search
• beauty
• books
• recipes
• food news
• travel
• home & garden
• events
• spotlight

• health news
• fitness
• diet
• mental health
• coronavirus
• alternative therapies
• weight loss
• videos
• diseases
• yoga

• News
• lifestyle
• health-fitness
• fitness
• How many squats should you do in a day for best results?

TrendingRailway Stations FoodsDeepika PadukoneEgg Boiling TipsUnique Baby Girl NamesSanjeev KapoorWilliam ShakespeareEpicurusPersonality TestMark TwainColdest Place In IndiaRailway Stations FoodsDeepika PadukoneEgg Boiling TipsUnique Baby Girl NamesSanjeev KapoorWilliam ShakespeareEpicurusPersonality TestMark TwainColdest Place In IndiaRailway Stations FoodsDeepika PadukoneEgg Boiling TipsUnique Baby Girl NamesSanjeev KapoorWilliam ShakespeareEpicurusPersonality TestMark TwainColdest Place In IndiaHow many squats should you do in a day for best results?TIMESOFINDIA.COM / Oct 29, 2020, 9:30 ISTShareAA+Text Size

• Small
• Medium
• Large

Follow us

1/6

Here is the answer!

If there is one exercise that you can do for strengthening and toning your lower body, it has to be squats. The super simple and effective bodyweight exercise targets all the major muscle groups of the lower body, including the one that is difficult to reach.

Squatting is not just an exercise. It is in fact a fundamental human movement pattern required to increase performance, decrease the risk of injury, and perform daily tasks like walking, climbing stairs, bending, or carrying heavy loads. As per some fitness experts, squat is an exercise that every individual must do daily, even if they don't have time to do something else..

2/6

​Muscles engaged

Squats is a lower body weight exercise that targets the major muscles of your legs. In a standard bodyweight squat, your quadriceps, hamstrings, glutes, abdominal and calves muscles are involved. If you choose to perform this exercise with weights like a kettlebell or barbell, then you will also be able to target some of your upper body muscles like core, back, shoulders and forearms.

3/6

​How many repetitions of squats should you do

There is no fixed number, it all depends on your stamina. But if you are a beginner, you need to go slow. Overtraining your body won't be beneficial in any way. In the beginning, start with 3 sets of traditional squats with each set comprising 15 reps. After a week, you can try different variations of squats like a wide or side squat. Then grab a dumbbell and add 5 more reps.

4/6

​How to do traditional squat

Step 1: Stand straight on the ground with your feet more than hip-width apart and place your hands on the hips.

Step 2: Inhale, engage your core, push your buttocks out, and bend your knees to come into a squat position (thighs parallel to the ground).

Step 3: Your weight should be on your heels and your spine should be neutral.

Step 4: Pause for 2-3 seconds and then return to the starting position.

5/6

​Calories burned and modifications

The number of calories you will burn by performing this exercise depends on your weight, the intensity of the exercise and type of squat you are doing. In general, by performing a traditional squat for 10 minutes, a person weighing 75 kilos can burn 52 calories. The number of calories burned increases with the complexity of your exercise.

Once you master the traditional squat, challenge your body by increasing the number of repetitions, intensity and trying different variations of the squat. Goblet squat, jump squat, sumo squat, Bulgarian split squat, overhead squat are some modification of the traditional squat. By adding these variations in your workout routine, you will burn more calories and target a larger muscle group.

6/6

​The risk factor

While performing squats, you need to be careful about your form. Incorrect form can always lead to injury and muscle strain. When performing this lower body exercise, your knees should be in line with your feet. If they are leaning forward beyond the tip of the toes or wobbling off to one side, then consider it a warning sign. Also, go as low as your butt allows you to. Make sure you do not push yourself too hard - by pushing yourself too much, you will only hurt your knees.

Follow Us On Social Media

Photostories

• 1
• 2
• 3

lifestyle videos

32:03

32:03

27:30

13:05

16:34

04:34

06:37

03:19

04:48

07:18

08:08

06:47

03:20

• 1
• 2
• 3
• 4

More Videos

Featured In lifestyle

MORE FROM ETIMES

life & styleSnake PlantHow To Deal Difficult PeopleRelationship StoryDesigner DebutParentingLiving and entertainmentETimesTravel DestinationsCricbuzz.comTVLifestyleNewspaper SubscriptionFood NewsTimes PrimeWhats HotServicesCouponDuniaTechGigTimesJobsBollywood NewsTimes MobileGadgetsWork with UsColombiaHot on the WebForeign Language SyndromeJana NayaganBaby Girl NamesThe Raja Saab Twitter ReviewThe Raja Saab ReviewJana NayaganDhanashree VermaBaby NamesLargest City Of IndiaPrince NarulaWilliam ShakespeareSanjeev KapoorIkkis Box Office CollectionThalapathy VijayMammoottyKatrina KaifSreeleelaRailway Stations FoodsOptical illusionPriyanka ChopraStranger ThingsTu Meri Main Tera Main Tera Tu MeriEpicurusAvatar Box Office CollectionDhurandhar Movie CollectionPersonality TestEgg Boiling TipsDhurandhar Movie ReviewThe Raja Saab First ReviewMarine DriveWilliam ShakespeareBirds Sleep With One Eye OpenDon't Throw Away Aquarium Water8th January In HistoryTiny Ancient CreatureFlying SnakesWPL TeamsWorld Will Fall Into Darkness For 6 MinutesOrgans That Develop CancerNever Store Tomatoes In The FridgeBlack Holes Are Twisting The UniverseTrending TopicsLatest MoviesBollywood MoviesHollywood MoviesTamil Movies 2025Telugu Movies 2025Malayalam Movies 2025Kannada Movies 2025Marathi Movies 2025Bengali Movies 2025Top Rated Movies 2025Best Hindi MoviesBest English MoviesBest Telugu MoviesBest Tamil MoviesBest Malayalam MoviesBest Kannada MoviesBest Bengali MoviesUpcoming Hindi MoviesBest Movies Of All TimeBest Hindi Movies of All TimeLatest English MoviesLatest Malayalam MoviesEnglish TV NewsTamil TV NewsTelugu TV NewsMalayalam TV NewsKannada TV NewsMovie ReviewsBhojpuri Cinema NewsGujarati Cinema NewsPopular CategoriesViral NewsK Pop NewsWeb Series NewsAnime NewsUpcoming English MoviesUpcoming Tamil MoviesUpcoming Telugu MoviesUpcoming Malayalam MoviesUpcoming Kannada MoviesFashion TipsTravel NewsEntertainment NewsBollywood NewsTollywood NewsKollywood NewsMollywood NewsFood NewsLatest Hindi MoviesLatest Tamil MoviesParenting TipsHome RemediesWeight LossBeauty TipsParenting TipsHindi VideosHindi Video SongsBhojpuri Music VideosLatest Telugu MoviesBhojpuri Music VideoHindi TV NewsLatest NewsAryna Sabalenka jewellery collection: Inside the worth of her sparkle off the tennis court‘Can I crack your back’: Teen narrates sexual assault by national shooting coach, Ankush Bharadwaj; alleges he called her to 5-star hotel for ‘focused discussion’‘Behaved horribly’: Donald Trump defends ICE agent after Minneapolis shooting; claims 'she ran him over''Going to hit them very hard': Trump warns Iran as mass protest forces govt to cut off internet - key developmentsAaron Rodgers breaks silence on Mike Tomlin rumors, calls out noise surrounding coach’s uncertain futureHack of the day: Translate any physical document instantly using your phone'Jana Nayagan' release delay LIVE updates: Madras HC to deliver censor verdict at 10:30 AM; Fans and celebs reactHigh Court: Neighbour can’t be dragged into dowry caseTop stocks to buy today: Stock recommendations for January 9, 2026 - check list‘Kasaragod belongs emotionally to Karnataka’: CM Siddaramaiah opposes Kerala bill enforcing Malayalam in border district schoolsSamantha Ruth Prabhu flaunts her mangalsutra as she gets snapped at the airport with husband Raj Nidimoru - WatchPublic must act to ensure water is clean: BJP MPDeepika Padukone and Ranveer Singh SPOTTED at wedding in New York City - PHOTOSBharti Singh breaks down emotionally as son Laksh says 'main ghar chorr ke jaa raha hoon'“She’s my rock”: Thunder superstar Shai Gilgeous-Alexander’s heartfelt tribute to wife, Hailey Summers, leaves fans emotionalRs 2k crore scam during Covid in Rajasthan noon meal scheme“I was determined to prove it”: Australian boxer Ebanie Bridges breaks silence days after comeback loss following motherhoodBudget office expects Federal Reserve to cut rates in 2026Copyright © 2026 Bennett, Coleman & Co. Ltd. All rights reserved. For reprint rights: Times Syndication ServiceFollow us on