Q&A for How to Do Squats and Lunges

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Will squats make my butt bigger?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.

Michele Dolan

Certified Fitness Trainer

Expert Answer

Yes, squats performed with heavy weights will build the size of the gluteal muscles, making the buttocks larger.

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How can I do the splits if I'm not flexible?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.

Michele Dolan

Certified Fitness Trainer

Expert Answer

Don't. And don't try. If you are not flexible naturally, it is not advisable or even good to do the splits. Work on gradually improving your flexibility but holding stretches 20-60 seconds, after exercising.

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What is the best exercise to lose fat from my tummy?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.

Michele Dolan

Certified Fitness Trainer

Expert Answer

High Intensity Interval Training. Burning more calories overall and reducing calorie intake are the only ways to lose fat, regardless of where it sits. Remember that you can't choose where on your body you lose fat.

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Question

Are lunges or squats better?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.

Michele Dolan

Certified Fitness Trainer

Expert Answer

Lunges and squats are both equally great exercises. You can possibly save some time doing squats since both legs work at the same time. However, lunges help hip mobility, so it's best to do both.

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Is natural ice cream ok to consume?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.

Michele Dolan

Certified Fitness Trainer

Expert Answer

No! It is full of sugar and is high in fat. Iced milk without sugar would be OK.

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How many squats do you need to do a day?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.

Michele Dolan

Certified Fitness Trainer

Expert Answer

It depends on your goals, but to maintain functional mobility, 10-20 squats a day is great. If you are working on building muscle or strength, do squats 2-3 times a week. Your schedule of repetitions and sets will vary again, depending on your goals and the weight you are using, but a good starting place is 2-3 sets of 10-15 reps.

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Are split squats and lunges the same?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.

Michele Dolan

Certified Fitness Trainer

Expert Answer

Yes, although both can have variations which might work the muscles slightly differently. Examples are walking lunges, and split squats with one foot on a raised platform.

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I don't have any exercise equipment. Is exercise at home enough?

Community Answer

Getting exercise is great in and outside of your house. In terms of lunges, squats, sit-ups and push-ups, it is the same in both places.

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Can I do squats and lunges if I am recovering from a major injury?

Community Answer

That depends on what kind of injury and when you had it. Ask your doctor first; it may be better to start with physical therapy before resuming previous exercise.

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Is it advisable to do squats everyday?

Community Answer

It is advisable to take a break for a day or two in-between sessions to let those muscles rest.

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How many weighted exercises should I do every time, and with what number of reps and sets for every one?

Community Answer

That is different for each person. You need to go as far as you can, and then 10% further. You want to have muscle ache the next day, because if you haven't, the workout was useless. You really have to try this out and set your own goals and limits.

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Is it normal to have extreme pain in my thighs after doing squats for the first time?

Community Answer

Yes, it will hurt because it puts pressure on your thighs. Most likely, it will hurt after one day. In quick time though, it'll become much easier and the pain won't follow the exercising.

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Will lunges have the same effect on my thighs as squats?

Community Answer

No, lunges work different muscles.

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Will squats make my butt smaller and how long does it take for my butt to get smaller?

Community Answer

No, not necessarily. However, if you are on a diet, yes you will lose fat. It will take around a month to 3 months for noticeable changes depending on your genetics and consistency.

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How much time should I exercise?

HappySandals

Community Answer

Most people exercise between 30 minutes to an hour, but you can get a spectacular workout in 15 minutes if you work out smart.

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Will squats make my butt bigger but also make me lose weight?

Community Answer

You'll burn fat and your butt will get more muscle if you eat right, too. If you start losing weight, chances are your butt will probably start getting smaller from the loss of fat, so be sure to keep doing squats to build muscle to replace it.

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Do squats affect height?

Community Answer

No.

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Can I do squats while I'm pregnant?

Community Answer

Yes, but it's best to talk to your doctor so they can recommend any specific adjustments you may need to make based on your pregnancy.

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How many lunges and squats should I do daily?

Community Answer

Don't punish yourself.10-20 squats and 10-15 lunges will do, do what your body can manage.

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Question

If I do 100 body weight squats and 50 lunges a day will I get the results fast?

Raphael Key

Top Answerer

If you can keep it up every day, then yes. However, make sure you eat loads of food and get loads of rest. Cut down to maybe every second day.

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I'm a male teen. My butt and thighs are a bit fatter than average. If I do squats about 100 every day, will my butt and thighs get slimmer or thicker?

Raphael Key

Top Answerer

You'll lose fat if you eat right, but you will gain muscle mass too. generally speaking muscle mass takes up less space than fat. so if you're overweight you'll get skinnier legs.

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Can doing squats make my thighs bigger and stronger?

Raphael Key

Top Answerer

Yes. The best squats for this are high bar backs squats, front squats, hack lifts, trap bar deadlifts and goblet squats. Whatever kind of squat you perform, if you want big strong legs, squat.

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How can I lose weight and gain muscle in one month?

Raphael Key

Top Answerer

Use the same method as doing it for a week, or a year. You won't see an awful lot of change in a month though unless you train stupid hard. But if you're new to training I'd recommend taking it slower.

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Whenever I do even a few squats, the muscles in my legs get sore for about 2 days. How do I fix this?

Community Answer

Being sore is okay. Try doing light activity with those muscle groups the day after you work them out.

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