30 Day Squat Challenge

Women working out

Benefits of Squats for Women


Thighs and buttocks are problem areas for many women, and squats are one of the most effective ways to improve these areas. They help you strengthen and tone your entire lower body, including your butt, thighs, calves, and core.

Keep reading to find out all of the benefits of squats for women, as well as some variations that you can try today.


What Are The Benefits Of Squats For Women?

#1) Work your entire lower body.
The thing that makes squats so great for women is that they area total lower-body workout. They work all the major muscle groups of the butt, hips, thighs, and even the calves.


They build strength in the legs and give definition to the gluteal muscles (which means a nice round butt) and thigh muscles.  Doesn’t that sound great?


#2) Strengthen your core. 

Squats also help strengthen the core. When you do the exercise, you have to engage your abdominal and back muscles to keep your balance. This gives you a tighter, flatter abdomen and a stronger lower back. It also improves your balance and posture in everyday life.


#3) Easy to do, so you stay consistent

Squats are a compound exercise – they work more than one muscle group at a time and they are particularly effective for burning fat and building strength. Because they involve a natural movement, they can be done by just about anyone (if you have joint problems, talk to your doctor first).


They are a functional exercise, so they will help you perform everyday activities like sitting, standing, and bending down to pick things up. They are also versatile enough to be done in almost any location, with or without the use of weights or equipment.

LoveJoy: 30 Day Squat Challenge

Get the 30 Day Challenge Guide


We will email you the LoveJoy 30 Day Squat Challenge Guide.  This will be your tool to work through the 30 days of squats.  It’s not easy…but it will be a game changer for you!

“Every accomplished dream begins with that first step. Hope without action gain nothing. You are made for a purpose and you can do anything if you only believe! Don’t live in fear…go live that dream!”
Jon Melby
LoveJoy President

Squats for Beginners Video



How To Do A Basic Squat


Getting the right form in a squat is key. Focus on these key points before you advance to other squat variations:

  • Stand straight, with your feet hip width apart.
  • Straighten your back and tighten your abdominal muscles.
  • Lower your body, keeping your back straight and tall.
  • Stop when your legs are parallel to the floor.
  • Hold this position for a few seconds; then, keeping your weight on your heel, rise back up to standing.
  • Complete 2 to 3 sets of 8 to 12 reps.

Tips For Squatting

  • A slow squat is more effective than a fast squat.
  • Give your glutes an extra squeeze when you return to standing.
  • Hold your abdominal muscles in while squatting down.
  • Keep your knees aligned with your feet.
  • Don’t squat below the point where your thighs are parallel to the floor.

Squat Variations

Once you are comfortable doing a regular squat and you have your form down, you can begin to add variations to work the muscles in different ways.

Adding weight to a basic squat increases the effectiveness of the exercise. You can hold dumbbells in your hands, either at your sides or on your shoulders. If you have a barbell, hold it across your shoulders. Or use a kettle-bell, held in front of you with both hands.


Inner-thigh squat

To do this variation, place your feet a little wider than shoulder width and turn your knees and toes to a 45-degree angle. Keep your back straight and lower your torso straight down until your thighs are parallel with the floor.


Jump squats

This variation increases the cardio benefit of the exercise. To do jump squats, begin like a regular squat, but do not return to the starting position. Instead, jump in the air and land on the balls of your feet. Perform this exercise on an impact-resistant surface and try to land as softly as you can to minimize the shock.

Testosterone is Energy

With LoveJoy Hormone Clinic, we help women (and men) ensure their hormones are optimized for a better quality of life. Imagine trying to squats (or any exercise) if you have no energy!


Consequently, both women and men require adequate testosterone based upon their age and weight (size). With testosterone, doing any kind of exercise is much easier. Primarily, because you recover much quicker.

30 Day Squat Challenge

This 30 Day SQUAT Challenge can help you in so many ways! Remember, this is a “Challenge”. If you accept it, the challenge is you challenging YOU!


Just think, at the end of the 30 days you will have something to be proud of and you could form a new habit! How wonderful, a happier and healthier you!

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