{"id":46189,"date":"2022-09-15T11:48:06","date_gmt":"2022-09-15T11:48:06","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=46189"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"squats-workout-plan","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/squats-workout-plan\/","title":{"rendered":"The Best Squats Workout Plan For Juicy Quads, Hamstrings, And Glutes"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/squats-workout-plan\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/squats-workout-plan\/#Can_You_Build_Muscle_With_Just_Squats\" >Can You Build Muscle With Just Squats?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/squats-workout-plan\/#How_Many_Squats_A_Day_Is_A_Good_Workout\" >How Many Squats A Day Is A Good Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/squats-workout-plan\/#What_Will_100_Squats_A_Day_Do\" >What Will 100 Squats A Day Do?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/squats-workout-plan\/#How_Do_You_Program_A_Squat_Day\" >How Do You Program A Squat Day?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/squats-workout-plan\/#Step_1_Choose_Your_Exercises\" >Step 1: Choose Your Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/squats-workout-plan\/#Step_2_Choose_Your_Sets_Reps_And_Weight\" >Step 2: Choose Your Sets, Reps, And Weight<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/squats-workout-plan\/#Step_3_Ensure_Adequate_Recovery\" >Step 3: Ensure Adequate Recovery<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/squats-workout-plan\/#Step_4_Bring_It_All_Together\" >Step 4: Bring It All Together<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/squats-workout-plan\/#What_To_Do_On_Active_Rest_Days\" >What To Do On Active Rest Days?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/squats-workout-plan\/#Safety_Precautions\" >Safety Precautions<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/squats-workout-plan\/#Conclusion\" >Conclusion<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The barbell back squat is one of the best exercises for building quads, hamstrings, and glutes. It is a compound exercise that works all three of these muscle groups simultaneously. <\/span><span style=\"font-weight: 400;\">The squat is a simple movement. You start with the barbell on <a href=\"https:\/\/betterme.world\/articles\/6-week-squat-program\/\">your back<\/a>, and then you squat down until your thighs are parallel to the ground. Then stand back up, and repeat. <\/span><span style=\"font-weight: 400;\">There are many different\u00a0 squats, but the basic movement is always the same. You can use a wider stance to target your quads more, or a narrower stance to target your hamstrings and glutes more.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Squats_Workout_Plan\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Squats_Workout_Plan\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><span style=\"font-weight: 400;\">You can also do variations of the squat, such as the front squat or the overhead squat. But the basic barbell back squat is still the best exercise for building these three muscle groups (<\/span><a href=\"https:\/\/blog.nasm.org\/biomechanics-of-the-squat\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You might have heard the term &#8220;squat everyday challenge&#8221; before. This is where people try to squat every day for a certain period of time, usually 30 days. The goal is to increase their squat strength and <a href=\"https:\/\/betterme.world\/articles\/90-days-squat-challenge\/\">muscle size<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We don&#8217;t recommend doing this challenge, as it is not sustainable over the long-term. Your muscles need time to recover, and you will quickly reach a plateau if you try to <a href=\"https:\/\/betterme.world\/articles\/28-days-squat-challenge\/\">squat<\/a> every day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What we do recommend is a personalized squat workout plan that takes into account your goals, schedule, and recovery. This way you can maximize your results while still being able to recover properly.Let&#8217;s get into the details of how to create the best squat workout plan for you.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/hindu-squats-benefits\/\"><i>Hindu Squats Benefits, Risks, And The Correct Form<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Build_Muscle_With_Just_Squats\"><\/span><strong>Can You Build Muscle With Just Squats?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The squat is a compound exercise that works multiple muscle groups simultaneously. This makes it an efficient exercise for building muscle.You can certainly build muscle with just squats, but we recommend adding in other exercises as well. This will help you to achieve a well-rounded physique and avoid overuse injuries.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Squats_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-38688 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-3800-1024x576.png\" alt=\"squats workout plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-3800.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-3800-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-3800.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-3800-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-3800.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Squats_A_Day_Is_A_Good_Workout\"><\/span><strong>How Many Squats A Day Is A Good Workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The answer to this question depends on <a href=\"https:\/\/betterme.world\/articles\/bodyweight-squats\/\">your goals<\/a>, schedule, and recovery. If you are just starting out, we recommend doing 3-4 sets of 8-12 reps, 2-3 days per week.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are more experienced, you can do 4-6 sets of 6-10 reps, 3-4 days per week. And if you are looking to build strength, you can do 6-8 sets of 4-6 reps, 3-5 days per week.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What matters more than the number of squats you do per day is the quality of your squatting. You want to make sure that you are using proper form and not rushing through your reps. Proper form will ensure you&#8217;re targeting the right muscles and avoiding injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Choosing the right weight is also <a href=\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/\">important<\/a>. You should want to choose a weight that is challenging, but not so heavy that your form suffers.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Will_100_Squats_A_Day_Do\"><\/span><strong>What Will 100 Squats A Day Do?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Doing 100 squats a day will help you to build muscle and strength in your lower body. This is a great way to get started with a squat routine, but it is not sustainable in the <a href=\"https:\/\/betterme.world\/articles\/100-squats-a-day-for-30-days\/\">long-term<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You will quickly reach a plateau if you try to do too many squats in a day. A plateau is when your body stops making progress.This can be frustrating, but it is completely normal (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8834821\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The key is to find a balance between doing enough squats to stimulate muscle growth, but not so many that you reach a plateau. We recommend doing 3-4 sets of 8-12 reps, 2-3 days per week. This is a good starting point for most people.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another reason why 100 squats a day is not sustainable is because it can lead to overuse injuries. Your muscles need time to recover, and doing 100 squats a day will not give them that time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You might be able to do 100 squats a day for a week or two, but you will quickly start to feel pain in your knees, hips, and lower back. This is your body&#8217;s way of telling you to <a href=\"https:\/\/betterme.world\/articles\/30-day-abs-squat-challenge\/\">take a break<\/a>.<\/span><\/p>\n<p><strong>Want to build an attention-grabbing bubble butt, blast away fat that\u2019s stored in all the wrong places, spring-clean your diet, turn back the clock on your skin, skyrocket your self-confidence and shatter your insecurities? Check out the BetterMe app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Squats_Workout_Plan\">set this plan in motion<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Squats_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-38689 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5355-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5355.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5355-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5355.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5355-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5355.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Program_A_Squat_Day\"><\/span><strong>How Do You Program A Squat Day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To get the most out of your <a href=\"https:\/\/betterme.world\/articles\/50-squats-a-day\/\">squat workout<\/a>, you need to program it correctly. This means choosing the right exercises, sets, reps, and weight. It also means including the right isolation exercises and giving your muscles enough time to recover.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Step_1_Choose_Your_Exercises\"><\/span><strong>Step 1: Choose Your Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Squat day is essentially your lower body workout day. The muscles you are targeting are your quads, hamstrings, glutes, and calves.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The barbell back squat is a compound exercise that works all of these muscle groups simultaneously. This makes it a great exercise for building muscle and strength.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another compound exercise you can do is the barbell front squat. This exercise puts more emphasis on your quads, but it also works your glutes and hamstrings.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want to add in some isolation exercises, you can do things like leg extensions (quads), hamstring curls (hamstrings), and glute bridges (glutes). These work one muscle group at a time and are great for adding definition.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Step_2_Choose_Your_Sets_Reps_And_Weight\"><\/span><strong>Step 2: Choose Your Sets, Reps, And Weight<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The number of sets and reps you do will depend on your goals. If you are just starting out, we recommend doing 3-4 sets of 8-12 reps. This is a good range for building muscle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are more experienced, you can do 4-6 sets of 6-10 reps. This is a good range for building strength.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The weight you choose should be challenging, but not so heavy that your form suffers. You will want to be able to complete all of your reps with good form.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Squats_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-38691 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5349-1024x576.png\" alt=\"squats workout plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5349.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5349-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5349.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5349.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Step_3_Ensure_Adequate_Recovery\"><\/span><strong>Step 3: Ensure Adequate Recovery<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Recovery is just as important as the workout itself. Your muscles need time to repair and grow. This process happens when you are resting, not when you are working out (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4510411\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We recommend giving yourself at least 48 hours of rest between squat workouts. This will allow your muscles to fully recover so they can grow bigger and stronger.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are just starting out, you might need even more time to recover. We recommend starting with 2-3 days of rest between workouts and increasing the frequency as you get stronger.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/dumbbell-squat-variations\/\"><i>Dumbbell Squat Variations To Take Your Squatting Game To The Next Level<\/i><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Step_4_Bring_It_All_Together\"><\/span><strong>Step 4: Bring It All Together<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Now that you know how to program a squat day, it&#8217;s time to put it all together. Here is an example workout you can do:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Monday &#8211; Leg Workout #1<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuesday &#8211; Chest and Arms<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wednesday &#8211; Rest Day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Thursday &#8211; Leg Workout #2<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Friday &#8211; Back and Shoulders<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Saturday &#8211; Active Rest Day\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sunday &#8211; Rest Day<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">On your leg workout days, you will perform:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell back squat &#8211; 3-4 sets of 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell front squat &#8211; 3-4 sets of 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hamstring curl &#8211; 2-3 sets of 10-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg extension &#8211; 2-3 sets of 10-12 reps\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glute bridge &#8211; 2-3 sets of 10-12 reps<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You can mix and match these exercises to create your own workout routine. Just make sure you are including the right exercises, sets, reps, and weight for your goals.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Squats_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-38695 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-3892-1024x576.png\" alt=\"squats workout plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-3892.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-3892-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-3892.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-3892-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-3892.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_To_Do_On_Active_Rest_Days\"><\/span><strong>What To Do On Active Rest Days?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">On your active rest days, you should do some light cardio or mobility work. This will help improve your recovery and prevent injury. Choose your cardio activity carefully, as you don&#8217;t want to overdo it and make your legs too sore for your next leg workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You might want to avoid high-impact activities like running or jumping. Instead, go for something low-impact like walking, swimming, or biking.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mobility work goes hand-in-hand with active rest days. This is because you are working on improving your range of motion and flexibility. This will help you perform your exercises with better form and prevent injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some mobility exercises you can do are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Foam rolling:<\/b><span style=\"font-weight: 400;\"> This is a great way to massage your muscles and improve blood flow. Use a foam roller on your legs, back, and arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Static stretching:<\/b><span style=\"font-weight: 400;\"> This is when you hold a stretch for 30-60 seconds. This is a great way to improve your flexibility. Try doing some hamstring stretches, quad stretches, and glute stretches.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dynamic stretching:<\/b><span style=\"font-weight: 400;\"> This is a more active form of stretching that helps improve your range of motion. Try doing some leg swings, lunges, and arm circles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Yoga:<\/b><span style=\"font-weight: 400;\"> Poses that focus on lengthening the spine, hamstrings, and hip flexors are especially beneficial for squatters. Try doing some downward facing dog, warrior I, and cow face poses.<\/span><\/li>\n<\/ul>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. BetterMe app is your personal trainer, nutritionist and support system all in one. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Squats_Workout_Plan\">Start using our app<\/a> to stay on track and hold yourself accountable!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Squats_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-38692 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5348-1024x576.png\" alt=\"squats workout plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5348.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5348-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5348.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5348-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5348.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Safety_Precautions\"><\/span><strong>Safety Precautions<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The squat is a safe exercise to perform, but there are a few things you should keep in mind to avoid injury.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Use proper form:<\/b><span style=\"font-weight: 400;\"> This is the most important thing you can do to avoid injury. Make sure you are using good form on all of your squats. This means keeping your back straight, chest up, and knees behind your toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Use a spotter:<\/b><span style=\"font-weight: 400;\"> If you are using heavy weights, it&#8217;s always a good idea to have a spotter. This person can help you if you get stuck under the bar or if you start to lose your balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Warm up properly: <\/b><span style=\"font-weight: 400;\">Always warm up before you start squatting. A proper warm-up will help improve your range of motion and prevent injury (<\/span><a href=\"https:\/\/www.tricitymed.org\/2016\/11\/warm-prevent-injury-working\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).Try doing some light cardio, dynamic stretching, and foam rolling before you start your workout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Take your time:<\/b><span style=\"font-weight: 400;\"> Squatting is a big movement that takes a lot of coordination. Don&#8217;t try to go too fast or too heavy. Start with lighter weights and work your way up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Listen to your body:<\/b><span style=\"font-weight: 400;\"> If something doesn&#8217;t feel right, don&#8217;t do it. Pain is your body&#8217;s way of telling you that something is wrong. If you start to feel pain, stop what you are doing and rest.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><strong>Conclusion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Squatting is a great way to build muscle and strength in your lower body. However, it is important to program your workouts correctly. This means choosing the right exercises, sets, reps, and weight. It also means giving your muscles enough time to recover.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you follow these guidelines, you should see great results from your squat routine. Your quads, hamstrings, glutes, and calves will all become bigger and stronger. You will also likely improve your overall athletic performance.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Squats_Workout_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>The barbell back squat is one of the best exercises for building quads, hamstrings, and glutes. It is a compound exercise that works all three of these muscle groups simultaneously. The squat is a simple movement. You start with the barbell on your back, and then you squat down until your thighs are parallel to [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":46190,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[50],"tags":[157,167],"coauthors":[123],"class_list":["post-46189","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodyweight-training","tag-monday-workouts","tag-strength-training-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Best Squats Workout Plan For Juicy Quads, Hamstrings, And Glutes - BetterMe<\/title>\n<meta name=\"description\" content=\"Looking for a \u2605 SQUATS WORKOUT PLAN \u27a4 that will give you juicy quads, hamstrings, and glutes? Check out this article for the best workout routine to build muscle and strength.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Best Squats Workout Plan For Juicy Quads, Hamstrings, And Glutes\" \/>\n<meta property=\"og:description\" content=\"Looking for a \u2605 SQUATS WORKOUT PLAN \u27a4 that will give you juicy quads, hamstrings, and glutes? Check out this article for the best workout routine to build muscle and strength.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/squats-workout-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1709486761.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/squats-workout-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/squats-workout-plan\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/f8cf7dc1be068eb4943102f57ed80e14\"},\"headline\":\"The Best Squats Workout Plan For Juicy Quads, Hamstrings, And Glutes\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/squats-workout-plan\/\"},\"wordCount\":1866,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/squats-workout-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1709486761.jpg\",\"keywords\":[\"Monday Workouts\",\"Strength Training for Weight Loss\"],\"articleSection\":[\"Bodyweight Training\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The barbell back squat is one of the best exercises for building quads, hamstrings, and glutes. It is a compound exercise that works all three of these muscle groups simultaneously. <\/span><span style=\\\"font-weight: 400;\\\">The squat is a simple movement. You start with the barbell on <a href=\\\"https:\/\/betterme.world\/articles\/6-week-squat-program\/\\\">your back<\/a>, and then you squat down until your thighs are parallel to the ground. Then stand back up, and repeat. <\/span><span style=\\\"font-weight: 400;\\\">There are many different\u00a0 squats, but the basic movement is always the same. You can use a wider stance to target your quads more, or a narrower stance to target your hamstrings and glutes more.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">You can also do variations of the squat, such as the front squat or the overhead squat. But the basic barbell back squat is still the best exercise for building these three muscle groups (<\/span><a href=\\\"https:\/\/blog.nasm.org\/biomechanics-of-the-squat\\\"><span style=\\\"font-weight: 400;\\\">4<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">You might have heard the term \\\"squat everyday challenge\\\" before. This is where people try to squat every day for a certain period of time, usually 30 days. The goal is to increase their squat strength and <a href=\\\"https:\/\/betterme.world\/articles\/90-days-squat-challenge\/\\\">muscle size<\/a>.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">We don't recommend doing this challenge, as it is not sustainable over the long-term. Your muscles need time to recover, and you will quickly reach a plateau if you try to <a href=\\\"https:\/\/betterme.world\/articles\/28-days-squat-challenge\/\\\">squat<\/a> every day.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">What we do recommend is a personalized squat workout plan that takes into account your goals, schedule, and recovery. This way you can maximize your results while still being able to recover properly.Let's get into t ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/squats-workout-plan\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/squats-workout-plan\/\",\"name\":\"The Best Squats Workout Plan For Juicy Quads, Hamstrings, And Glutes - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/squats-workout-plan\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/squats-workout-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1709486761.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Looking for a \u2605 SQUATS WORKOUT PLAN \u27a4 that will give you juicy quads, hamstrings, and glutes? 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.\",\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/nderitumunuhe\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"The Best Squats Workout Plan For Juicy Quads, Hamstrings, And Glutes - BetterMe","description":"Looking for a \u2605 SQUATS WORKOUT PLAN \u27a4 that will give you juicy quads, hamstrings, and glutes? Check out this article for the best workout routine to build muscle and strength.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"The Best Squats Workout Plan For Juicy Quads, Hamstrings, And Glutes","og_description":"Looking for a \u2605 SQUATS WORKOUT PLAN \u27a4 that will give you juicy quads, hamstrings, and glutes? Check out this article for the best workout routine to build muscle and strength.","og_url":"https:\/\/dev.betterme.world\/articles\/squats-workout-plan\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1709486761.jpg","type":"image\/jpeg"}],"author":"Nderitu Munuhe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/squats-workout-plan\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/squats-workout-plan\/"},"author":{"name":"Nderitu Munuhe","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/f8cf7dc1be068eb4943102f57ed80e14"},"headline":"The Best Squats Workout Plan For Juicy Quads, Hamstrings, And Glutes","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/squats-workout-plan\/"},"wordCount":1866,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/squats-workout-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1709486761.jpg","keywords":["Monday Workouts","Strength Training for Weight Loss"],"articleSection":["Bodyweight Training"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">The barbell back squat is one of the best exercises for building quads, hamstrings, and glutes. It is a compound exercise that works all three of these muscle groups simultaneously. <\/span><span style=\"font-weight: 400;\">The squat is a simple movement. You start with the barbell on <a href=\"https:\/\/betterme.world\/articles\/6-week-squat-program\/\">your back<\/a>, and then you squat down until your thighs are parallel to the ground. Then stand back up, and repeat. <\/span><span style=\"font-weight: 400;\">There are many different\u00a0 squats, but the basic movement is always the same. You can use a wider stance to target your quads more, or a narrower stance to target your hamstrings and glutes more.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">You can also do variations of the squat, such as the front squat or the overhead squat. But the basic barbell back squat is still the best exercise for building these three muscle groups (<\/span><a href=\"https:\/\/blog.nasm.org\/biomechanics-of-the-squat\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">You might have heard the term \"squat everyday challenge\" before. This is where people try to squat every day for a certain period of time, usually 30 days. The goal is to increase their squat strength and <a href=\"https:\/\/betterme.world\/articles\/90-days-squat-challenge\/\">muscle size<\/a>.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">We don't recommend doing this challenge, as it is not sustainable over the long-term. Your muscles need time to recover, and you will quickly reach a plateau if you try to <a href=\"https:\/\/betterme.world\/articles\/28-days-squat-challenge\/\">squat<\/a> every day.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">What we do recommend is a personalized squat workout plan that takes into account your goals, schedule, and recovery. This way you can maximize your results while still being able to recover properly.Let's get into t ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/squats-workout-plan\/","url":"https:\/\/dev.betterme.world\/articles\/squats-workout-plan\/","name":"The Best Squats Workout Plan For Juicy Quads, Hamstrings, And Glutes - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/squats-workout-plan\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/squats-workout-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1709486761.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Looking for a \u2605 SQUATS WORKOUT PLAN \u27a4 that will give you juicy quads, hamstrings, and glutes? 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.","url":"https:\/\/dev.betterme.world\/articles\/author\/nderitumunuhe\/"}]}},"_links":{"self":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/46189","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/users\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=46189"}],"version-history":[{"count":0,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/46189\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media\/46190"}],"wp:attachment":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=46189"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=46189"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=46189"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=46189"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}