Squats are a full body movement that activates almost every muscle in the body. It is a great exercise to include for weight loss and fitness.
I decided to commit to a 100 squat a day for 30 days challenge and make a video about my squat experiment, with before and after photos.
Not only did this challenge benefited my body physically, it also allowed for increased speed in my running. So squats can boost sports performance too.
Here are some of the benefit of this exercise:
- Increased flexibility
- Increased muscle and bone strength
- Increased flexibility and strength of knees (if done correctly, of course)
- Burns fat and increases muscle
- Can lead to weight loss
- Good for digestion
- Improved circulation
- Improves the pumping of bodily fluids and assists in removal of waste and in the delivery of nutrition to all tissues, including organs and glands
- Improved bowel movements
- Low impact, and therefore doesn’t put strain on one’s back
- Can be done without any equipment or accessories (utilising own body weight for the squat)
- Can be done anywhere, indoors or out, therefore an impactful and a cheap exercise option
- Improved posture
- Fast results
- Have a positive effect on endogenous testosterone production
Why should squats be part of an exercise regime?
It has enormous benefits for the body, and given that so many muscles are utilised in squats (quadriceps, gluteal muscles, hamstrings, erector spinae, rectus abdominis, tibialis anterior, soleus, gastrocnemius, obliques).
It almost seems to be THE exercise of choice if one has limited time and wants to maximise a workout.
Squats are a compound movement, which means that it is a movement that uses more than one joint (hip and knee joints) to complete.
Having great form and technique when doing a squat is important in avoiding injury and achieving maximum benefit.
How to do a regular squat:
- warm up
- stand with knees slightly bent and feet just over shoulder width apart
- head straight, so look straight ahead
- keep back in a neutral position, and make sure that knees are over feet
- slowly bend knees, hips and ankles, ensuring that the back is straight all the way through, inhaling as you go down
- return to starting position while exhaling
- repeat 15 to 20 times, for 2 to 3 sets, for beginners
A few things to remember:
- do not make sudden and jerky movements whilst doing the squat
- make sure the body is balanced
- start slowly and do not overdo it – there is no rush
- build up strength and stability
- always keep back straight when doing squats – very important
- distribute body weight onto heels and quads
Of course you cannot just squat yourself to a slim shape and vibrant health, whilst neglecting your diet.
So a whole-food, plant-based meal plan that is as much raw as possible is going to help you not only shift any extra weight and keep it off long term, but also boost your health and rejuvenate you on every level.
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that should have been 998, 999, 1000!! 😉
Can I do some weights training in the 80/ 10/10 diet ?
Hi Yulia. Glad you're promoting squatting. It is, as you say, a tremendous movement, but also one which many people find incredibly difficult to do correctly. I work on squats every day and coach people to squat. It's become a bit of an obsession of mine. I see all sorts of flaws, mainly due to flexibility and strength issues. But squats, when done properly, do more good than bad, that's for sure. My only query is that I'd always recommend squatting BELOW parallel, which is to get a full range of motion, and not stopping at 90 degrees. All those Asians you see sitting by the roadside can squat almost to the floor and stay there. It's safe. That's why their toilets are holes in the ground and without a good squat you are in trouble. You can also build lean muscle through squatting, though that's usually with a big load. Squatting for reps will definitely tone your body throughout.
Not a huge difference before and after, however I got much stronger and abs are tighter.
How old are you?
In my early thirties.
wow there is definetely a difference!
I recently picked up Convict Conditioning. It has great tips on how to develop your squats. Its great for people who are just starting and not so fit to those who are super fit. Richiefruitbat is also doing this program too. If you haven’t already, check it out. I think you like the other exercises in it too.
40?
i like to do the squats with my legs apart, and toes pointing out to side (sort of pointing side/front), hands on waist, and pulse, start with 10, and work up to 50. This way will not bulk up thighs, but make the muscles long and lean. hold your core tight while pulsing..( if this bothers your knees, just raise your toes to point up to ceiling).try it. you’ll be amazed.
still no ass
Great idea! I’m on board. Any advice for someone who used to run then stopped for a year then this week on 6/18 decided to run 27 mi in 4 days. One mile/year of marriage. We’ll be celebrating 27 yrs. 6/22. Now that I’m done I will rest 6/23-24. How should my running schedule be to stay consistent yet challenge myself. Any advice would be appreciated!
I luv u
Ted mentions on one of his 100squatsaday videos that this is the only exercise you should do – what do you think
It is a great exercise to do, however you will need to develop all aspects of fitness, including speed, flexibility, etc.
Doing squats will help your running strenght.
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Thank you so much, since I am a long distance runner, hopefully this will help me perform more better
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Sounds more like central Europe to me, maybe Italy.
Its Russian!
Hi, do you warm up before squatting? What about stretching after squatting?
Hi! I would like you or your husband or both to do a video where we could do the squats with you. Th same could be done for push-ups or any other exercise that you find is something we should do. What do you think?
Hello,
I am glad squats work for you. But I must point out that you need to go lower, below 90 degrees. Only then are your posterior chain and hams and glutes really used. It’s known as an ATG (ass to grass) squat.
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you actually look better before…
No she’s Russian.
I can’t do squats because I have bad knees
I do squats because I have bad knees (torn meniscus)
Your holding in your abdomen on the “after” pic…… Anywho
Noooo you are doing it all wrong you can’t bend your back! youre going to hurt yourself!
she talk to much. better to go directly to the point
Well.. .I did -10 lbs last two weeks.More here hawght.so\#86ok8H3
There is no such thing as “Detox”.
Before: 1:39
After: 1:57
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What’s with the jungle music when you start doing the excercises?
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I’m 5’1″ and I have muscular thighs and I’m excited to do squats, but I really want to make my thighs leaner and not more muscular. Do you have any advice regarding whether or not the squats will make me more muscular? Also, any ideas on how to make my thighs leaner?
Thanks so much for all you do as I just came across your videos in the youtube sidebar!
Katie, this exercise will actually strengthen your knees with time. What you should do at first, is to squat but not so low/deep.
Find a position and deep that is comfortable for you and that you feel no pain in your knees when squatting, and keep going at this level for at least 3 times a week for one month.
After a month, try to go a ted lower/deeper and you’ll be amazed of your progress and strength.
The MOST important thing is, do not go with your knees over your toes 🙂
Good luck, enjoy.
Also, look at this Facebook page, it’s very informative and have a video on correct squat position.
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I have the same problem, I easily tend to build much more muscle on my thights/ whole legs than anywhere else, I really don’t like that, besides, it’s hard to find pants if you need like ‘3’ inches smaller for your waist than you need on your legs, some tips (if someone has a few) would be great =)
You sure don’t look like you’re in your early thierties =)
Isn’t that going to hurt the knees?
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I tried to do 50 squats a day. After two days I couldn’t walk I was so sore. It felt like someone had punched me in my thighs. I wonder what I could get with 20 squats a day??
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I use a lighter to burn my fart.
Just do as many as u can the first day then the next day do 5 more. Then day 3 do 5 more and on the 4th day take a break. Do this every fourth day yr body needs to slowly build up to it hope this helps!!
did 100 it kills :'( but I know its worth it on the end 🙂
if you were really doing 100 a day for 30 days wouldn’t you gain muscle weight in your butt and thighs? because i cant see the difference in the before and after video.
Try it with 100kg on your back
exactly my problem too…
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i dont think so she looks older
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I have problems when I exercise to do my breathing correctly.. so silly.. 🙂
Before: 1:40After: 1:54
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25×4 or 50×2? How much time are you resting in between sets?
100 squats straight and no rests but you can also do 2 x 50 sets as well.
Why just squats (actually, these are deep knee bends)? Better to do 100 of each: deep knee bends, pushups, situps, and pullups.
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You did the squats incorrectly.
Good job!
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Wanted to see the difference in thighs and butt?
Yeah, me too.
you swin, run, cycle and do push ups, and you think the squats did that? hardly.
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Hi I used to have a bubble butt but it sagged because of mang reasons and now I am doing squats for the second week the question is am I getting my bubble butt again with squats?
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Bad technique…. Sorry, just gotta say it
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Keep the back straight as you squat!
these are not full squats, you’re not going to parallel. Not bashing though, good job.
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She doesn’t squat. Look at her butt. That does not look like the butt of someone that does 100 squats a day! She also looked and sounded like she was reading from something in front of her. Where are the before and after pics too??? This vid could have been better
1. She only did it for a month, her ass would not grow that much – also dependant on diet.2. The high reps will provide more conditioning than muscle growth in the ass.So, shh.
I think i’ll give it a try and combine it with my other workouts
Great Video. 🙂
Many thanks!
NO WAY i could do 100 non stop squats…MAN i must be out of shape….orrrrr the video started at 98…one of the two. lol…im just jealous….i body weight exercsie pretty havily…and cant do 100 straight….
Put some meat on that butt.
Where’s your butt?
can people with bad knees do squat?such as a dislocated knee person?
Consult with your MD first if you are concerned about your physical capability/safety of doing this exercise with regards to your knees.
I was also waiting to see the ‘before’ picture. And you’re right. There’s a missing squatbutt on her.
By the by, where’s the ‘before’ picture? 🙂
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I do squats when my knees are not inflamed and do dead lifts (regular, one-legged, strait-leg) when my knees are not feeling well. I do not have dislocation problems, but instead torn meniscus problems. Dead lifts will strengthen the legs and butt to help stabilize the knees and hips. A great alternative to get your reps in. Hope this helps.
Down to parallel, Not even once.
I’m in for 30 days challenge. !00 Squats a day from tomorrow 🙂 thanks for the inspiration and information.
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When she was doing the squats she was bending her back, when u r supposed to keel it straight.
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I’ve seen a lot of people do this challenge but she doesn’t have the results of the workout. Well I do understand everybody’s body is different.
uhm, work on your form girl
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how about a before/after picture
Ummmm…her butt still looks flat as hell…so unless it was concave before, I’d say either she was squatting wrong, or it had no effect on her body.
good idea!
You’re going too fast. Bodyweight squats should be a controlled motion, feeling the resistance when you are parallel and then squeezing your glutes when you are in a standing. To hit the glutes better you should adopt a wider stance (sumo squat) than feet shoulder width apart with your knees and toes pointed outwards. I would suggest 50 normal stance squats and 50 sumo squats. As you grow comfortable you can train the muscle more by dropping below parallel and A2G (ass to the grass). Try and squat as low as you can per rep. 100 reps of this and your glutes will definitely be growing.
You’re going too fast. Bodyweight squats should be a controlled motion, feeling the resistance when you are parallel and then squeezing your glutes when you are in a standing. To hit the glutes better you should adopt a wider stance (sumo squat) than feet shoulder width apart with your knees and toes pointed outwards. I would suggest 50 normal stance squats and 50 sumo squats. As you grow comfortable you can train the muscle more by dropping below parallel and A2G (ass to the grass). Try and squat as low as you can per rep. 100 days of this and your glutes will definitely notice a difference.
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Thanks I’ll do it (100 a day for 30 days) but I watched the whole video, you said before and after, but i never saw the pictures?
I sit at a desk for 8 hours every day. I started doing 30 bodyweight squats ever hour on the hour. I am feeling great because I am also on a 100% raw vegan diet!
I don’t see a physical difference
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getting a bigger but requires more wieght…..such as using a barbell. I remember having no butt but after squatting so much more weight I got a nice firm plump butt.lol
Do u have to do 100 straight?
a lot of misinformation/-education going on here..squads are something else..u r bending…hmmm
No difference
Nice!
gotta get your knees farther appart doing squats and you will be able to go far deeper.. always try to show your crotch while doing squats.. i know it sounds silly but it works 100x better and will be far more difficult
Woohoo awesome
Flat ass
im pretty sure she’s doing everything they tell you not to do when doing squats
whats the max grams of fat considered low fat raw vegan per day?
38, 99, 100!
+Kim Fortin you need to extend your hips with your gluteus maximus, not with the quadriceps femoris. if you focus on this your legs will become leaner again and your behind more functional/firmer/sexier looking.
Ok in sorry but you have to work on your squat teqnice
uhhhhhhhhh, no disrespect, but I looked @ your before1:40 and after1:52, a
couple of times and I really didn’ see the difference. 2nd, if you do a
before and after you’re really supposed to do it in the same spot with the
same amount of light. sorry, I’m not convinced. but keep up the good work,
exercising is great!
you didn`t even make 1 correct squat , stupid video
Ufffff Hell Naw I Get Tired By Doing 25 Squats So I Dont Think I Could Do
100
I work on a construction site where the toilets are about 200′ away from my
office trailer…because I eat so much fruit I pee every hour or so…each
time I walk to the toilet I do 20 squats and 10 push ups (if there is no on
else in there lol)… After just a few weeks I feel soo much stronger!!
Plus it give me a boost of energy..
You look great but you never showed us your glutes, and since you’re doing
swimming and cycling and who knows what else, you can’t really say that
your change came just from the squats.
please, love ur videos, but google how to do healthy and right squats….
Very poor technique
Her butt didn’t lift up because she is bending, not squatting.. You’re
supposed to have your legs farther apart and poke your butt out abit more.
This lady has no butt though ??
James Woody, himself.
I need to look up how to squat properly now, as everything you did goes
against what my cousin who is a fitness instructor told me how to do!
You have a horrible color , you need some protein.
horrible form…
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You can basically squat however you want, however comfortable you feel
doing them. I used to do it differently and I’d go all the way
down…………….muscles showed on my legs, and man I could jump and
run.
53 reps
Well I wouldnt be able to go. I have Crohns Disease which sucks :(((
It looks like all raw girls do bad squats, there is no difference on your
before and after. There are several ways to properly do squats for toning
legs and benefit your bottom. Barbell squats give you the best results
3:30 sorry not trying to hate ( I like your channel) but you are doing it
wrong, and worse, you are teaching wrong. Your knees should not move that
forward, you are putting pressure on the knees and thats very bad for knee
friction and wear. Try to put your ass more to the back and move the knees
only half a inch, this way all the stress goes to the muscles and not to
your knees. If your rotula is not aligned you can really wear it out doing
the way you are teaching.
I wish she was squalling on my face.
Try bodyweight Sissy Squats. Those really hit the quads.
Your form is really off! Try to make sure your upper body is vertical the
whole way up and down, keep your chest up as high as you can. Also make
sure you do you squats a bit slower in order to achieve a higher degree of
control, making sure to squeeze your buns as tight as you can when you come
back up. You will see much better and faster results and it will also be
better for your knees and neck 🙂
day 1
You have great energy, but you might want to explore proper squatting form
before teaching it.
Why didn’t Kandas do the album
You have inspired me to start my own 30 day squat challenge. I will update
my progress 30 days from today
Ok she’s not squatting properly :/ really annoys me when people can’t squat
properly and then they teach other people how to do them. She’s spreading
the right message nonetheless.
I am not squat expert but she’s leaning way too far forward when doing
them.
That seems so hard! Did you do all 100 squats at once? Would you burn
yourself out? I get tired around 30.
Christina Aguilera’s Fighter all the way! Actually most of her songs, but
still…
bawse
These aren’t squats, lmfao.
I’m trying to lose body fat and get thinner legs does anyone know if this
will work?!
I watched some of your video, thank you but i want to ask 🙂 where do you
live the place you make video, amazing:)
As shown in the video, you’re doing the squats wrong. Your chest should be
up and your knees shouldn’t move over your ankles. I don’t know if you lost
correct posture because you were doing so many without laser focus in the
end, but that’s definitely not correct in video. Otherwise, great!
Oh no she did not…
I expected to SEE the difference in her BUM???? That IS what this is
SUPPOSE to be about. LOL I SEE no difference because I did NOT get to SEE
the results of the Body Area you were suppose to be working on. Just
Saying.
lol she could’ve been chillin on her couch eatin hot Cheetos a 100 day
worth of no ass
It gets so much easier every day and it feels like I could keep on
going!!!
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Wow lean back. Its like your trying to snif the grass the way your leaning
foward.
98 – 99 -100 .. that’s 3 squats 🙂 lol
I wanted to other version of fw200, sad they only added C1, they should add
C3 it had 20mm defense. It’s not going to be op if they do that. Tell that
to H6K on 2.0
The beginning of this video reminded me the good old joke with the guy at
the gym. He starts counting his push ups (…5, 6, 7, etc) and when a
beautiful woman approaches he counts outloud way many more (…234, 235,
236.) LOLOLOLOL
It doesn’t matter if she leans forward retards, her legs bend to 90
degrees. Try doing weighted squats without leaning forward, bet you fall on
your ass.
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So really, her results are flawed because she did admit to doing other
exercises while doing 100 squats a day for 30 days. Her results are based
on ALL of the activities she does, not just the squats. It’s a good video
don’t get me wrong, i understand that her performance for other workouts
have increased but there’s no results to show what exactly the squats did
for her.
what the fuck
You know, I never heard that before, about squats helping to release HGH.
Before, I would have been inclined to be much more skeptical of such a
claim. However, I happen to know that I have been occasionally doing
squats, and, doing them effectively when I have been doing them, and, even
though I have not been doing any other exercise at all (except a bare
minimum of walking) my legs and arms have both gained quite a bit of muscle
tone and my posture is so much better!
i thought 100 squats would be 2 hard, the first day was realy hard and the
same with the second but then after the third it got so easy up to when i
got to like 80 but only having 20 left i kept pushing, im not finished yet
but getting there…
2:53 Jungle mode
I don’t think I can do this. Maybe my thighs are too fat at the back to go
that low.
Lol she would fall backwards if she lent back, that squat is fine and I am
a personal trainer.
I do 100 sissy squat and that was rough….
Very inspiring– I am going to start today !
I am sorry for asking very simple ? How old are you ?
If I do 100 squats a day for a week will I see results?
I am wondering if by 100 squats a day, she means every day or alternate
days?
I Love this video its cool
But… dont know how i got here lol
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Looking slim!