At-Home Squat Workout Ideas for Women to Stay Toned

No gym? No problem. Just because we’re spending a lot more time at home doesn’t mean it should stop you from getting the curves you want. With summer just around the corner, you can still work out and see results. Doing squat workouts at home is probably easier than you might think. You don’t need any fancy equipment to fire up those lower body muscles. All you need is your bodyweight and some motivation to get you going.

4 Benefits of Doing Squats at Home

There’s a reason why every booty building workout needs squats. They are a fantastic lower body exercise that effectively works for the major muscle groups in the thighs, butt, and hips.

Woman doing deep squats workouts with dumbbells in outstretched arms.
Squats Are One Of The Best Ways To Counter The Effects Of Sitting Too Much (Image Source: Shutterstock)

Most of us spend a lot of time sitting. Squats are one of the best ways to counter the effects of sitting too much. When you squat, you engage so many different parts of the body at the same time. This helps to build strength and increase mobility.

1. Tone And Strengthen The Core

Although squats focus on your bottom half, they can benefit the entire body. Squats engage your core muscles. You need to use your back and abdominal muscles to keep balance during the exercise. The result is a tighter and flatter abdomen. When you squat, make a conscious effort to contract your core to strengthen and tone muscles.

Woman in sneakers and tracksuit squatting
Squats Engage Your Core Muscles With A Result Of A Tighter And Flatter Abdomen (Image Source: Shutterstock)

2. Increase Strength And Power

Squats are a universal exercise. Done correctly, squat workouts can help increase power, allowing you to jump higher and run faster. When you increase your lower body strength, you can put more force on the ground. All of this helps you to run faster with more power and strength.

3. No Equipment Needed

You can do squats in any location without any equipment. With gyms temporarily closed, many of us might not have access to our usual equipment. You can do squats at home and don’t need anything to get started. Nothing will stand in the way of getting the curves you want.

4. Tone Legs And Lift The Butt

When you squat, you’re engaging your quadriceps, hamstrings, calf muscles, and glutes. This helps to tone and strengthen the legs while tightening and lifting the butt. Squats are a powerful glute workout that engages your lower body. When you slow down the squat motion, the feeling is even more intense.

6 Squat Workouts for Your Butt, Thighs, and Hips

Squats are a workout staple. They sculpt your entire bottom half. Regular basic squats can get old pretty fast, so it’s a good idea to mix up your squat workouts. Here’s a roundup of some of my favorite squat exercises to tone and lift.

1. Bodyweight Squats

Start standing with your feet shoulder-width apart. Your weight should be in your heels. Squat as low as you can. Push your hips back, and bend your knees. Your thighs should be parallel to the ground. As you bend your knees, your back should be straight. Drive through the heels to come back to a standing position. Squeeze your butt, and engage your core as you stand back up.

2. Sumo Squats

With a sumo squat, stand with your feet slightly farther apart than shoulder-width. Turn your feet out. Push your hips back and bend your knees. Your back should stay straight, and your knees shouldn’t come out further than your toes. Hold the pose for three to four seconds, then push yourself up.

3. Goblet Squats

The goblet squat is the only squat that requires equipment. You need either a dumbbell or kettlebell. It’s a highly effective squat exercise for fat burning and is a great place to start doing heavier compound lifts like deadlifts.

Woman exercise goblet squat with kettlebell on hard training at the garage.
It’s A Highly Effective Squat Exercise For Fat Burning (Image Source: Shutterstock)

Start standing with your feet just a tad wider than hip-width apart. Hold a weight on your chest with elbows tucked in like you’re holding a goblet—hence the name. As you bend your knees, keep your elbows in line with your knees. Push your hips back, and keep your back straight. Squat as low as you can, then push back up, driving through your heels. Engage your core as you move.

4. Pulse Squats

The pulse squat uses the typical bodyweight squat but pushes you further. Stand with your feet shoulder-width apart. Bend your knees, push your hips back, and keep your back straight. Instead of holding the squat for a few seconds, then coming out, you’re going to pulse. Push out of the squat halfway then lower back down. Repeat this quick, pulsing motion for thirty seconds.

5. Jump Squats

Start standing with your feet a little further than hip-width apart. Push your hips back and sit into the squat. Jump as high as you can and fully straighten your legs in the air. At the same time, swing your arms down by your side as you jump. Lift your chest, and keep your back straight. Land on the floor with soft knees, and head back into another squat.

Woman training legs muscles with squats and jumps.
Jump As High As You Can And Fully Straighten Your Legs In The Air (Image Source: Shutterstock)

6. Split Squat

Stand with your feet together. Lunge forward with your left leg, keeping your torso straight. Raise the heel on your back foot. Lower to the ground slowly until your back knee almost touches the ground, then push back up. Your knees should be in line with your toes. Try not to let the front knee stray past your toes. Repeat on the other leg.

How to Squat Properly

There are a ton of different exercises you can do for squat workouts. If you’re looking to develop a bigger butt, then this exercise is a must-have in your workout routine. These are just a few squat options. As you get stronger, you may want to add in fitness bands like the 4KOR fitness bands. This adds another level of resistance to your workout, pushing your lower body even further.

How To Squat Properly: 3 Mistakes Harming Your Lower Back – Jeremy Ethier

To get the most out of squats, you need to nail the right form. The correct technique helps to reduce injury and provide a more effective workout. Before you add any additional weight, it’s essential to get your form right. To help you squat properly, here a few form tips:

  • Make sure your knees don’t push too far forward.
  • When you push back your hips, sit your weight into your heels. 
  • Keep your back flat and abdominal muscles engaged throughout the movement.

Squats are a classic move to work your butt and the rest of your body. You activate so many different muscles in your lower body as well as engage and strengthen your core. Summer will soon be upon us. Now is the time to get those curves and stay toned with these at-home squat workouts.

Beyond Squat Workouts

Squat workouts are great for building and toning your quads and glutes. So, try these exercises for improved performance. If you want to step it up a level, then consider adding in some equipment like the Sanddune Stepper. In the meantime, keep crushing it!