How Should Women Squat If They Don’t Want Big Squads?

Believe it or not, the squat is one of the best compound movements for your body, especially the lower body, no matter whether you are men or women. Therefore, it’s necessary for you to do this movement to build glutes, quads, and hamstrings.

However, you’re a woman and you’ve seen a lot of other women have big quads because of this exercise. Well, you know what, if you neglect the squat just because you don’t want to grow the legs, then I believe that you have no idea what the squat benefits you. So let me tell you some of the benefits that this compound lift brings to you.

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The Benefits of Doing Squats

1. Build your entire body muscle and strength

It is obvious that squatting helps you build strong legs that support your body and honestly if you’re looking for an exercise that helps you build different muscle groups, then just go for this one. In details, not only does it help you build leg quads, hamstrings, glutes, it also helps you build a strong core. And if you don’t know, the stronger core, the better performance.

2. Burn Fat

If you think that only spending 30 minutes every day or cardio is only what helps you burn fat effectively, then you’re completely wrong. Trust, doing compound lifts such as the deadlift and squat is also a good choice for fat loss. Why? Because they allow you to engage your entire body with all the major muscle groups and the more muscle fibers you use to perform the exercise, the more calories you can burn. Simple, huh?

3. Increase mobility and flexibility

Trust me, if you are a beginner, it will take you months or even years to master the squat. This is because the exercises require good mobility, especially in your ankles and hips. Therefore, once you can do a perfect squat using a full range of motion, you can increase the flexibility and mobility. This is extremely for us when our muscles, ligaments, and tendons become less elastic as we age.

So what are you waiting for? Get off your ass, go to the gym and do some squats right now.

What If Your Legs Get Too Big?

Now, you know that you should do squats but what if your legs are already big and you don’t want them to grow any larger. For some women, it’s a lot easier to build big legs than others and I’m pretty sure that not every woman wants this. Some of them think that they look stronger and sexier with big legs or muscular thighs while others prefer long lean dancer legs. Well, different women have different preferences with regards to their ideal physiques and beauty is in the eye of the beholder, right?

I’ve heard a lot of people say: “It’s all about genetics so there is nothing you can do about it. Well, I agree that our genetics determine our appearance or physical features but there is always something you can do about it. Remember that “everything is theoretically impossible until it is done”.

If you want to build bigger legs, just do front squats or high-bar squats. But if you want to grow the glutes without building big quads and thighs, just focus on the low-bar back squat. Why? The reason is that while the front squat and high-bar squat focus more on your knee muscles which make your legs look bigger, the low bar version mainly engages your glutes and hamstrings. Of course, your legs will grow, but not that much.

If you don’t know how to squat this way, here is how to do it:

  • Step 1: Place the barbell just below your shoulder muscles so that you have to press your hips back and lean 30 degrees forward.
  • Step 2: Slowly lower your body until your legs are bent at the knee at a 90-degree angle while keeping your head, neck and back in a straight line.
  • Step 3: Drive down through your midfoot to go up.
  • Step 4: Repeat the movement as desired

Actually, besides squat, there are so many different exercises for those who don’t want to build big thighs but glutes. For example, you can do hip thrusts, deadlift, split squat, cable kickback, and so on. But, I believe that many people call the squat the king of exercises for a reason so if you plan to skip it on your leg workout, that will be one of the stupidest things you’ve ever done in your life.

Marshall Evans

I’m Marshall and I’m a founder of I love fitness so I spend years searching for training and nutrition tips to get in shape. I really want to share my experiences and all my tips for anyone who cares about this area, that’s why I started in 2017. Through the blog, I will have a chance to write about everything I want to share with you guys to make you love fitness more and help you get an aesthetic body.

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