I’m going to get straight to it. Do squats make your legs bigger or smaller?
The fact is – squats work your glutes, hamstrings, quadriceps and calves. Yes, squats will hit multiple muscles at once and give you a fantastic looking butt! But they will also make your legs bigger, especially if you are a mesomorph on endomorph body type.
If you’re not sure what is your body type, you can take my FREE quiz that will help you find out in just 2 minutes :)
Hitting multiple muscles is good for burning lots of calories and obviously training lots of muscles with a single exercise is efficient. But you are building these muscles which means you are increasing the size of them (i.e. you are increasing the size of your legs).
Squats don’t necessarily get rid of the fat on your legs either.
In the long run, squats help you increase your metabolism which means you will burn more calories. And they do actually help you lose weight. They are especially great at helping you get a lean and toned core (I know because I tried it and it worked for me).
But they don’t seem to do much for getting rid of fat on your thighs.
Yes, squats are great for your body, your strength and growing a booty. I’m not saying they’re bad at all! But you CAN get a booty with other exercises that won’t make your legs bigger. Your butt may not get as big as it would with squats, but it’s still possible!
And if you want lean legs, heavy squats won’t give you that look (unless you are the ectomorph body type and find it difficult to gain muscle/fat). And if you want to reduce muscle bulk on your legs, you need to stop squatting.
You won’t reduce the muscle bulk if you continue to squat and continue to use these muscles.
Everywhere you look, people are advocating for squats squats squats.
Trainers will tell you that you can’t get too muscular from squats, and squats are honestly the number 1 exercise that trainers live by (I know this too because I worked as a personal trainer in a gym). Having too much muscle on your legs is really up to the individual.
For example, one person might think that this woman’s legs look amazing, and others might think they look too muscular. So if a trainer wants you to achieve this look, and you don’t like this look, you’re going to have a problem. These legs are achieved by squatting.
If you continue to squat, you will continue to grow your leg muscles.
Even if you are doing lower weight and higher rep, you are still using these muscles. You may not to build as much muscle compared to heavy lifting, but you will still continue to work these muscles. That means they will not decrease in size.
To decrease the size of the muscle, you need to stop squatting and also stop other exercises that are targeting these muscles.
Diet will help you with reducing the fat on your body which is great! And it will also help you reduce fat on your legs (although not as much as cardio!).
If you diet and eat better, but continue to squat, your legs won’t go down in size. You can still build muscle at a calorie deficit. So this might help you lose weight but won’t change the size of your thighs.
Hope you found this blog post helpful!
Love Rachael xx
If doing squats has made your legs bulkier and you would like to lean them out, I should also mention my 3 Steps to Lean Legs Program which is designed to help you get lean legs without the bulkiness :)
There are 3 different versions fo my program, one for each body type. Each version combines the right type of cardio and resistance training for one particular body type so you can be sure you’re going to get the best possible results.
And of course, since you cannot train and be on a crappy diet, I included a complete 8-week meal plan in my program.
Also, the resistance training part of my program now has FULL-LENGTH videos that you can follow from warm up to cool down.
To find out more about my 3 Steps to Lean Legs Program click the link below:
To find out more about my FULL-LENGTH VIDEOS, follow this link:
Love Rachael xx