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Squats Before And After: Tips & Transformations To Motivate You

 Written by 

Jordyn Snyder

 Last updated on 

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Squats have been a favorite amongst gym-goers for a long time, but even if you don’t have access to a gym there are tons of ways to get inspired with squats. From 30-day challenges to simply adding it to your routine, you’re sure to see progress as long as you stay consistent. Though, some of you might be asking why squats? or even do squats actually help? and lucky for you, we got those answers! Keep reading to learn about squatting benefits and see some amazing squats before and after results transformations from real people doing squats.

First Off, Why Squats?

A man at the gym doing squats to show squats before and after results
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Squats, with the proper form, are not only great for weight loss but also increase body strength. However, let’s dive in deeper and really see how the effects of squats can change your body fat percentage and get you those booty gains you’ve been looking for.

A woman at the gym showing squats before and after results
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Improve Lower Body Mobility

Benefits of squats include bettering your body mobility as they’re considered a fantastic mobility exercise to add to your workout routine. Due to the natural movement of squatting, they can significantly improve your range of motion just after 3-5 minutes of weighted squats. Even without the weight, bodyweight squats can be just as valuable. 

Different Variations, Less Boredom

Instead of only doing a basic bodyweight squat, there are (thankfully) a ton of squat variations to add to your strength training regime. There’s the goblet squat, split squat, box squats, sumo squats, narrow squats, barbell back squats, and so much more. The best idea is to experiment with squats, and figure out what works best for your body and helps align you with your goals.

It’s also important to try out different positions like instead of having your feet shoulder width apart for a squat, have them in a wider stance, or try to go for a deep squat that’ll get you more mobility. It’s even more fun when you add a squat challenge to your workout program with all the squat variations

Work Multiple Muscle Groups

Besides the benefit of getting a natural booty lift, squats strengthen your lower body by targeting your glutes and quadriceps. However, they also make you use your hip muscles, calves, hamstrings, and obliques. Though, not only do squats hit the lower body, but they also target things like your core muscles. If done correctly, you can really build your core strength just by squatting alone.

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The oblique muscles which are targetted by squats among other muscles
Source: Kenhub

They’re also a great option for working a little bit of that upper body as well, especially if you’re doing weighted squats since it requires you to lift a heavy weight from the starting position to the squat position and back.

 Improve Sports Performance

Consistently doing squats lowers your chances of injuring your knees and ankles. As you exercise, the movement will strengthen your tendons, bones, and ligaments around the leg muscles, giving you more stability and lowering your risk of falls. It takes some of the weight off your knees and ankles.

Squat Before And After Results

A strong man squatting at the gym to show squats before and after results
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Everyone’s body is different, but there’s no denying that repeatedly and consistently doing squats is proven to help build those glutes and help you see visual changes. Here are some squat before and after transformations that’ll help keep you inspired and squatting.

Notice Impressive Transformation

@fitformeme shows perfectly just how easy it is to see a transformation using different squat variations to get the desired results only after a month. Though @sarahinallsizes amazing transformation after a year with weighted squats is so inspirational!

Spice It Up With A 30-Days Squat Challenge

Another great 30-day transformation is @shantazapada where you can see a noticeable difference in her body composition. 


#100squatchallenge Heres after 30 days of hardwork 💦 And this is just the start! More challenges ahead! 🍑Join me🥰 #hi2021 #newyearsresolutions

♬ COPINES – Nicole Flores

See Results, No Matter Your Age

No matter your age, just like @shazaa you can commit to a 30-day squat challenge and see a change in just those few weeks!

Be Serious, Feel The Change

Evan from Your Average Gent shows it perfectly on the transformation squats can provide and his exact process during his 30-day squat routine where he did 300 squats a day for 30 days and what changed with his body.

In conclusion, no matter where you’re starting in your workout journey, adding squats or a squat challenge to any routine can really provide amazing benefits for you just like the people we mentioned above, all it starts with is a single squat. No need for excuses, just start now and get squatting!

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