Squats can strengthen the legs, buttocks and core muscles, but they do not specifically target belly fat. Reducing body fat depends on several factors, including overall physical activity, diet, genetics and individual health.
The exercise remains a useful part of a fitness routine because it works several muscle groups at once and can be performed with or without weights.
There is no fixed number of squats that guarantees a reduction in belly fat. Results vary from person to person, and claims that visible changes will occur within two to three weeks should not be treated as a general rule.
How squats affect the body
Squats primarily strengthen the quadriceps at the front of the thighs, the gluteal muscles in the buttocks and other muscles that support movement around the hips and knees. The core muscles also help stabilise the body during the exercise.
As a form of strength training, squats can help build and maintain muscle mass. Strength training also contributes to weight management by increasing energy expenditure and supporting muscle maintenance, according to the Mayo Clinic.
However, exercising a particular muscle group does not necessarily remove fat from the area around it. Abdominal fat can decrease as overall body fat decreases, but squats alone cannot determine where the body loses fat.
Should you add weights to squats?
Bodyweight squats can help develop strength, particularly for people who are new to the exercise. As strength improves, resistance can be increased gradually using suitable weights.
A weighted squat requires more effort from the muscles involved, but heavier weights are not automatically better for everyone. The appropriate resistance depends on a person’s experience, strength and ability to maintain good technique.
One variation is the squat-to-overhead press, in which a person lowers into a squat while holding suitable dumbbells and presses them overhead when standing. This combines lower-body strength work with an upper-body movement.
The exercise should be performed with controlled movements and a manageable load. People who are learning the technique should master the basic squat before adding weights.
What about squat jumps?
Squat jumps are a more demanding variation that combines a squat with an explosive jump. They engage the legs and buttocks while requiring coordination, balance and power.
Because they involve repeated jumping, squat jumps place greater demands on the body than ordinary squats. They may be suitable for people who already have a foundation in exercise, but they are not necessary for building strength or maintaining general fitness.
People who experience pain during exercise should stop and seek appropriate advice before continuing.
How many squats should you do?
There is no universal daily target for reducing belly fat. The number of repetitions a person can perform safely depends on their fitness level, technique and the type of squat being used.
For beginners, starting with a manageable number of bodyweight repetitions and concentrating on technique is more useful than pursuing a high count. The exercise can then be adjusted gradually as strength and control improve.
Squats are also only one part of a broader fitness routine. Walking, cycling, swimming, dancing and other aerobic activities can complement strength training.
For adults, the US Department of Health and Human Services recommends 150 to 300 minutes of moderate-intensity aerobic activity each week, alongside muscle-strengthening activities on at least two days. These are general adult guidelines, not a requirement that everyone begin at the same level.
How to perform a squat safely
Start by standing with your feet around shoulder-width apart, adjusting the position to what feels comfortable. Keep your chest in a natural, upright position and brace your core as you bend your hips and knees.
Lower your body only as far as you can while maintaining control and keeping your feet firmly on the ground. Push through your feet to return to standing.
Not everyone needs to squat until their thighs are parallel to the floor. The depth should suit the person’s mobility, comfort and ability to maintain proper form.
Avoid adding weights before you can perform the movement comfortably without them. Anyone with an existing injury or medical condition that affects exercise should seek guidance from a qualified health professional or fitness professional where appropriate.
The role of diet and regular activity
Squats can contribute to a balanced exercise programme, but they are not a stand-alone solution for reducing abdominal fat.
A varied diet, regular movement, adequate rest and a sustainable exercise routine all contribute to general health. The most appropriate approach depends on a person’s age, health and individual circumstances.
The main benefit of squats is that they develop strength and support physical function. Any change in body fat depends on the wider pattern of activity and other factors, rather than a particular number of repetitions.
