How many squats should I do a day to increase my butt and thigh muscles?

To train the glutes, quads and hamstrings, squats are one of the best options. This exercise not only increases strength but also improves the firmness of the glutes and thighs, while shaping the figure.

Squats simultaneously affect many major muscle groups in the lower half of the body, such as the gluteus maximus, quadriceps, and hamstrings. When squatting in the correct position with a straight back, knees not exceeding the toes, and the center of gravity on the heels, the muscle groups in the buttocks and thighs will be maximally stimulated. In addition, holding the squat position for a few seconds also helps increase muscle endurance, thereby stimulating muscle growth more effectively, according to the health website Verywellfit (USA).

Even if you can't go to the gym, squatting at home can still help strengthen your buttocks and thighs.

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To increase the glutes and thighs, the practitioner needs to maintain a regular practice. If they cannot go to the gym, they can completely do squats at home. The number of squats to do will depend on the level, fitness, training method and personal goals.

For beginners, they need to squat 30-50 times per day, divided into 2-3 sets. Between sets, they should rest for 30-60 seconds. For those who are used to the practice, the number of squats per day is 75-150 times, divided into 3-4 sets. After a period of regular squatting, the practitioner will gradually increase the intensity to 150 times per day or more, while also combining dumbbells, kettlebells or jumping squats.

However, one thing to note is that the practitioner should not squat every day. This is unnecessary because the muscles need time to rest to recover and develop. It is best to practice 3-4 sessions/week, each session 3-4 sets, each set 12-15 times with increasing intensity.

Squatting at home will have some differences compared to squatting in the gym. In general, depending on your body type, diet, and training intensity, you will see improvements in your glutes and thighs in 3-6 weeks. These signs include firmer glutes, stronger, toned thighs, and a more stable posture.

Harvard Health Publishing (USA) said that regular squat practice not only helps increase muscle but also supports better energy metabolism, improves metabolism and burns fat, especially when combined with a suitable diet.

To maximize the benefits of squats and avoid the risk of injury, exercisers need to warm up thoroughly and not overdo it, especially if they are not used to it or have weak back and abdominal muscles. If you feel pain in your knees or lower back, stop and adjust your technique, according to Verywellfit .

Source: https://thanhnien.vn/nen-squat-bao-nhieu-cai-moi-ngay-de-tang-co-mong-dui-185250801161336589.htm