Squat Exercises for Women to
 Achieve Body Tone

Squat exercises for women are one of the best things that can be done to tone the lower body. For most women, that is usually the area they are most concerned with.

Of all the different exercises a woman can do, if she had to pick one to strengthen and tone her butt, hips, and legs, it should be squats.

Squat exercises are also super easy to do and can be done almost anywhere. The four squat movements listed below are some of the most well-liked exercises available.

4 Squat Exercises for Improved Tone

Body Weight Squat

Exercise Instructions:

  • Stand tall with your arms straight out in front of you at shoulder level.
  • After engaging your core, bend your knees and lower your body down pushing your hips back like you are going to sit in a chair. Your upper legs should be parallel to the floor.
  • Pause briefly and slowly push yourself back up to your starting position.

bodyweight squat position #1Kim Demonstrating the Body-Weight Squat
bodyweight squat position #2


  • Keep your head up, your hips pushed back like you are going to sit in a chair, and push your chest out so your body stays in a straight line.

Goblet Squats

Goblet squats are one of the better squat exercises for women. This type of wide-legged squat does a great job of strengthening and toning the inner thigh and butt muscles. It also does a great job of opening up the hip joints for improved balance and flexibility.

Exercise Instructions:

  • Stand with your feet shoulder-width apart and hold a dumbbell vertically at the center of your chest. Have your elbows pointed outward to the sides.

  • Push your hips back as you squat down and make sure to have your weight on your heels and your back in a straight line, not leaning forward.

  • Squat down until your hips are below parallel or as far down as is comfortable. Your elbows should be touching the inside of your knees (they can push your knees outward). 

  • With your body weight on the back of your heels, push yourself back up to the starting position, squeezing your glutes on the way up.

goblet squat position #1Kim Demonstrating the Goblet Squat
goblet squat position #2

Dumbbell Squats

Some of the best lower body exercises include squats. Holding free weights makes them a little more challenging and provide a higher level of calorie burning 

Exercise Instructions:

  • Stand tall holding a pair of dumbbells at your sides with your palms facing in.
  • Push your hips back as you squat down and make sure to have your weight on your heels and your back in a straight line, not leaning forward.
  • The tops of your thighs should be parallel to the ground.
  • Pause briefly and slowly return to your starting position.

dumbbell squat position #1
dumbbell squat position #2

Wall Squats

Wall squats are one of the better squat exercises for women to really strengthen their front quad muscles.

Exercise Instructions:

  • Stand with your back against a wall or exercise ball and your feet out in front of you about two feet in front of you, hip width apart.
  • Bend your knees and slowly lower yourself down until your knees are close to a 90 degree angle. Your knees should be directly over your ankle joints.
  • Hold for 20-60 seconds before slowly standing up.

wall squatKim Demonstrating the Wall Squat


  • Wall squats are very much a progressive exercise. It is a good idea to note your time squatting and slowly increase it week by week.
  • If the wall squat feels too difficult at first, try placing an exercise ball behind your back. It will require less core strength and makes the exercise easier.

More on Wall Squats

Benefits of Squat Exercises for Women

  • Squats are great for working almost all of the muscle groups in the lower body. They effectively tone the quads, hamstrings, and calves and also tighten and lift the butt. They have always been considered an extremely convenient exercise that can be done in almost any location whether at home or on the road.

  • Doing squats increases the strength and flexibility of the ankle, knee, and hip joints. By squatting down, your body has the chance to really open up the hips which tend to get overly tight as we sometimes can become less active.
  • Squats have always been one the best lower body exercise to use multi-muscle groups and burning lots of calories. By adding weights, it activates the muscles of the upper body and turns the squat into a total body exercise.

Other pages that might interest you:

I will continue to share ideas about diet and exercise that have helped me along the way. If you have any questions I can help you with, or ideas you would like to share, feel free to contact me or visit our Q&A forum

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