How Squats Could Make Your Butt Lift Even Better 2023



Mai Delacruz

Mai Delacruz
Personal Fitness Trainer & Health Coach

Updated on 3/23/2023

Table Of Contents

You will want to maintain or even enhance your results once you have fully recovered from BBL surgery. Your bottom can look its best by taking care of your skin and wearing the right clothes. Exercise, however, is another story.

Do squats ruin BBLs?

I find this question to be interesting. When it comes to most surgeries, it is automatically assumed that exercising is important once a patient has recovered enough from the surgery to do so. A BBL, however, relies on fat transfer, and exercising burns fat in the body. It is also a great way to build muscle, and the placement of fat during a BBL is done strategically and is determined by the shape of the muscles at the time of surgery as well.

Could this mean that the squat challenge that you are considering will ruin your surgery if you decide to do it?

I am glad to say that the answer is no in this case. It is similar to a skin graft when fat is removed from the buttocks and then transferred to the buttocks after liposuction has taken place. Likewise, grafted skin won't dissolve away in the same way that most of the fat that is transferred won't dissolve away either. As soon as the fat takes hold - usually about 60% of the amount that is transferred - the fat will be able to establish its blood supply and remain in place for a long period of time. 

That being said, exercise is a great way to shrink those fat cells and to build your muscles. It is possible that when you shrink the fat cells, your contours will no longer be as bodacious as they once were, but building muscles should be able to counteract this effect. It has been found that squats and other exercises may actually boost your BBL instead of harming it. 

It does not matter what you do, exercise is healthy, and your health is important to you. After your BBL, you should begin working out as soon as you have been cleared to do so by your doctor.


Related BBL Vs Squat 


  1. Do squats make your legs bigger or smaller?

Squats can make your legs look smaller if you have extra body fat to lose. By building muscle through squats and other lower body exercises, you can reduce body fat and make your butt and thighs look more toned and compact. On the other hand, if you're already lean, squats can help you build muscle and shape, resulting in a shapelier butt and thighs.

  1. What muscles do squats work?

Squats work your butt (glutes), thighs (hamstrings and quadriceps), as well as your abs, obliques, lower back, calves, and ankle complex, which all play supportive roles. Depending on how you perform them, squats can even end up being a total body exercise.

  1. How often should I do squats?

It's important to give your muscles a chance to rest and heal in between workouts. If your butt and thighs are sore from doing squats, wait until they're no longer sore before doing weighted squats or intensive leg exercises again. You can check out a complete lower body training plan like our 4 Week Butt & Thigh Program for guidance.

  1. How many reps of squats should I do?

Quality over quantity is key! Rather than doing hundreds or thousands of repetitions of squats, try doing a few sets of ten repetitions with a weight that makes reps 8-10 difficult to complete without sacrificing form. This is more effective and saves time for doing other butt and thigh exercises like deadlifts, lunges, and bridges.

  1. Do squats make you shorter?

No, the difference in your height from doing weighted squats is incredibly minimal and will return to normal once your spine decompresses while you're sleeping.

  1. Do squats work abs?

Absolutely! Squats engage your entire core, including your abdominals, lower back, and obliques. Contracting your core during squats not only gets the most benefit for your core but also helps protect your back.

  1. Do squats make you lose weight?

Strength training, including squats, is great for weight loss. By smartly using strength training, functional movement, and various intensities of cardio, you can definitely lose weight.

  1. Do squats burn fat?

Yes! Squats use multiple large muscle groups, making them efficient calorie burners, especially when weighted.

  1. Do squat challenges work?

While something is always better than nothing, squat challenges have you do a ridiculous number of repetitions of the exact same exercise. Mixing up the variety and hitting more muscles in varied ways can lead to better results.

  1. Do squats burn fat in your thighs/belly?

You can't spot reduce fat from anywhere on the body. But squats are such a good exercise for burning body fat and building lean muscle that if you do them regularly, you're highly likely to start dropping body fat all over, including the belly and thighs.

  1. Do squats work calves?

Squats don't isolate calves, but they are a supporting muscle during the exercise.

  1. Are squats cardio?

Squats can be both strength or cardio exercises. Even squats done for strength can become cardio when you lift using supersets or when you keep the break between your lifting sets short.

  1. Are squats bad for your knees?

No, with proper form, squats are not bad for your knees. In fact, they can help build supportive muscles around that joint and alleviate chronic knee pain.

  1. Are squats bad for your back?

No, a smart and properly implemented strength routine can help diminish back pain.