What Happens To Your Body When You Squat 100 Times Every Day

Mobility of hips and ankles

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What Happens When You Do 100 Squats a Day?

Squatting is one of the best exercises. There are a huge number of photos and videos on the Internet that show how much people have changed after doing squats every day.

hat happens to your body if you do 100 squats regularly

In this article we’ll tell you what happens to your body if you do squats regularly, so keep reading. So,  firstly, there are different types of squats. You can squat with your own weight, you can squat with additional weights, maybe dumbbells in your hands or a barbell on your shoulders, you can also do Square jump.  However, most people who decide to squat do it in the classic way. Legs are  shoulder-width apart or slightly wider and squat to the point where their thighs are parallel to the floor.

100 Squats a Day

Which muscles work during doing 100 Squats a Day?

The first thing that comes to mind is probably the hips and buttocks. In fact, if you start listening to them, then there are a huge amount of muscles. These are the gluteus maximus, Minimus and medius muscles, the quadriceps muscle and the biceps muscle of the thigh semitendinosus and semimembranosus muscles of the thigh. Adductors, hip flexors, calf muscles, rectus abdominal muscle, oblique abdominal muscles, transverse abdominal muscles and spinal erectors.

Actually, this workout uses the entire body. So the first effect that you will notice is the straightening of all those muscles that we have just listed. Specifically, both the abs and the legs.

Full shot woman doing squats holding dumbbell

Do 100 Squats a Daying will affect muscle growth

The muscles will begin to stand out, it will become noticeable. That explains why there are so many pictures showing how people have changed before and after. Because, for example, running and cycling have virtually no effect on muscle growth,while squats affect it and will have an effect on your appearance too. For example running and cycling have virtually no effect on muscle growth. Therefore, those people who have not been involved in sports before and have set themselves  a challenge to squat every day will have significant changes in appearance in just a month. The change will be visible in photos taken before and after. 

The second effect is weight loss

because daily squats are significant physical activity. The body consumes more calories, and its metabolism quickens. Therefore, those people who squat not only pump up their muscles, but in general become more ripped and lose fat. The legs are the largest muscle group in the body so having more muscle in the largest group will raise your metabolism just by gaining more muscle so, you can be burning fat while you sleep! The second major benefit is the enhancement of blood flow and alignment of the cardiovascular system. This exercise strengthens the tone of the heart muscle and promotes blood flow to both the heart and the periphery, as well as the circulation of venous blood in the lower part of the body, because we work with our legs.

Reduces Cellulite

Yes I said it is cellulite, a number of studies have shown that reducing fat will reduce cellulite, as well as if you have more muscle on your body like I said before your body burns more fat with  more muscle coupled with movement the body creates more blood flow which hydrates the fascia.

What is fascia?

It is a thin clear sheet of fibers that surround each muscle which connects each other muscles and as organs. When an individual has excess fat or does not move as much as they used to the fascia gets dry and sticky which inturn causes  resistance in movement, You are not stiff your fascia is just dehydrated. The fascia gets sticky and the gets pocky looking, hence the cellulite. Movement helps hydrate the fascia as well as helps the skin look smooth and supple.

Squats help us to improve posture

However, there is one caveat: only if we use the proper approach. Not crooked, but with a straight back, with a deflection in the lower back. As we said, squats strengthen the lower back muscles, and this will help us with posture.


The next point is that your endurance will increase, because 100 squats a day have a very great effect on the work of the respiratory system, increase the vital capacity of the lungs and, generally, teach us in proper breathing coordination and control. When we inhale, we descend; when we exhale, we ascend. This is the basic principle of my strength workout. We exert effort on exhale and relax on inhale.

As a result, squats will benefit both our general endurance and our respiratory system.

Mobility of hips and ankles

The flexibility of your hips and ankles comes next.The truth is that performing regular squats will greatly increase your limb mobility. And if knee and lower back pain is a result of a sedentary lifestyle, then squat with the right technique will help to treat them. As we said, not only the legs are involved in squats but also the core.

What is Core?

Core is the muscles of the abdomen and lower back. So squats will pump them perfectly, especially if there is some kind of additional weight. Of course, if you want to squat with a barbell on your shoulders, you must employ proper technique, because this exercise requires you to engage your entire body. May make a lot of mistakes very simply. Squatting with a barbell on your shoulders is a risky workout that should only be performed under the direction of a qualified instructor or an experienced athlete, show you directly how to do it properly and point out any potential errors.

Squats variations

So, the first type is the classic squad. 

We reposition your legs shoulder-width apart, arms parallel to the torso. We take our pelvis back, bend our knees to a right angle, and exhale to return to the beginning position. 

The next type is the plie squat.

The gluteal muscles are given a lot more attention. We spread our legs much wider than the width of the shoulders, turn the socks outward at the right angle, keep our hands above the waist and also bend our knees to a right angle. 

Squat with a jump

The next type, which we have already talked about is the squat with a jump, or squats. These workouts are utilized by sprinter runners, as well as persons who play football professionally and need to accelerate and run swiftly. We begin the same way we do the basic squat: with our legs shoulder-width apart. And as soon as our feet touch the floor, we start squatting again. 


Whether you can only manage 50, 75, or 100 Squats a Day, you’ll find the exercise to be rewarding in various ways. It’s low-impact, it helps build strength and muscle tone throughout your body, it contributes to better balance, and it even has health benefits beyond simply building muscle—like reducing the risk of osteoporosis. Squatting also compels us to move our bodies, fight off the sedentary lifestyle that plagues so many people today, and bring a sense of freshness and novelty to the daily act of going to the bathroom. And what’s more is that squatting is a simple thing; there are no special devices or tricks required to get started. 

Call us at 424-262-1327 and get the best mobility and flexibility therapy.  Body Therapy Spa is located in St. Petersburg, FL. Book your appointment now

About Author
Loretta McGrath

Loretta McGrath

Loretta McGrath is an entrepreneur specializing in healthcare and wellness with over 22 years of experience. She has designed and created multiple health IT software systems focusing on range of motion, assisted stretching, and body assessments. She also designed and created an assisted stretching technique called Dynamic Body Stretching (DBS).

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