Can Tighten Buttocks And Thighs, Proper Squat Exercise According To Experts

Illustration of squat exercises (Pexels/Mart Production)

JAKARTA - Squat is a type of exercise that can be done at home and is useful for tightening the buttocks. This is because in every movement, squat involves the body's core muscles and lower muscles which include the stomach, thighs, calf, back, hips, and buttocks.

Many people do squats to strengthen the lower part of the body, especially the thighs and buttocks. To achieve this goal, doing a squat should not be arbitrary.

According to Amanda Dvorak's personal trainer, CPT, everyone with a healthy condition can practice squat for two sessions a week. However, the number of sets and repetitions to tighten their buttocks and thighs must be considered.

Dvorak recommends three to five sets of squats per session, with each set of 10 to 12 repetitions. This exercise is recommended for beginners.

"So 60 to 120 squats per week for beginners," said Dvorak, quoted from Parade, on Friday, September 12, 2025.

Over time, the number of these squats can be added to two to three sessions a week. Each session has 9-15 sets and each set has 6-12 repetition squats, bringing the week to a total of 108-540 squats.

However, in carrying out these exercises, you must pay attention to the condition of the body as well. Do not force it, and consider lighter basic exercises if all the calculations of the numbers above make the body condition worse.

Meanwhile, in addition to tightening the buttocks and thighs, squat is also beneficial for other body health. This exercise can increase bone density so as to reduce the risk of osteoporosis.

"Squat helps strengthen the bones and joints of the hips and legs through increasing bone mineral density," said instructor at the National Academy of Sports Medicine (NASM), Tony Ambler-Wright, CSCS.