When you do squats, where does it hurt?

Author: Christophe Borer  |  Last update: Friday, September 5, 2025

After squats, it's normal to experience muscle soreness or fatigue primarily in the quadriceps, hamstrings, glutes, and lower back. However, sharp or persistent pain in the knees, hips, or lower back may indicate improper form, overexertion, or underlying issues that require attention.

Where should I feel pain when doing squats?

You are most likely to experience pain in the hip, knee, groin or lower back, and the pain may present as: Patellofemoral pain syndrome (runner's knee – pain beneath the kneecap)

Where am I supposed to feel it when I do squats?

You should feel it in the main muscles that straighten your legs, namely your butt (used to pull your upper leg backwards), and front part of your thighs (to pull your lower leg forwards). Those muscles are also known as glutes and quads.

Where do you feel the burn when doing squats?

In a squat, you might feel your thighs on fire or your lower back pulling, when you know you're "supposed to" feel the bulk of the movement in your butt. This is pretty normal, because most of us have slight muscular imbalances in our bodies, like overworked quads (aka thigh muscles) and under-worked abdominal muscles.

What muscles ache after squats?

Pain in the thighs after squats can be caused by muscle tightness, which can lead to soreness and stiffness. Stretching helps in the relaxation of muscles and the improvement of blood flow to the afflicted areas, lowering the risk of muscular pain and stiffness.

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Does 100 squats a day work?

Yes, performing 100 squats a day will tone your thighs. They will help enhance your muscle strength and definition. You will also witness an increased fitness level and reduced body fat.

What do squats do to your body?

It adds strength to your skeleton, mainly in the spine and lower body. Squats improve your flexibility, too. As you become older, your tendons, muscles, and ligaments become less elastic. Regularly doing squats can help slow down this process and limber you up.

How many squats a day?

Men and women: 3–4 sets of 15–25 reps (total 45–100 squats); you can start incorporating variations like sumo squats or goblet squats. Add weights or resistance bands to increase intensity, focus on proper form and allow rest days for recovery.

Why am I not sore after squats?

Not feeling sore after a workout is actually a good thing.

Feeling ache-free following exercise typically means your body is already used to the workout you performed. “This adaptation can happen when the muscles are no longer being stressed in a way that causes damage,” Ranellone explains.

How long does it take to notice squats?

It can take several weeks or months to see significant results from squats. However, the more consistently you work out, the faster you will see results.

What happens if you do squats wrong?

Unfortunately, what often happens is that improper squat technique forces muscles you're not necessarily supposed to be using to step in and take over — and not in a good way, says Long. That can lead to pain in your back as well as in other parts of your body and increase your risk of injury.

Where should I feel it when I squat?

When you do squats, you're supposed to feel the strain in your legs. If you're feeling pain in the lower back, you're probably doing it wrong. This means that you are putting the weight and work into your lower back muscles instead of your glutes and quadriceps.

Are squats good for belly fat?

Squats are excellent for improving mobility, building muscle, and boosting metabolism, making them great for weight loss and reducing belly fat when combined with a healthy diet. Most people can perform squats, but those with knee or back issues should consult a professional first.

Are squats good for your butt?

Squats are the holy grail for glute building. But if you're not feeling it in the glutes or getting results, it's a sign you need to adjust your approach. If you want to build bigger, stronger glutes, you might want to think about adding squats to your regular fitness routine.

Will 20 squats a day make a difference?

You can build stronger legs, a better core, and a flexible back with this functional exercise. Anyone can do twenty squats daily. There are no complications, just remember to learn the correct posture. So, take a step today to improve your physical and brain health by doing twenty easy squats daily.

What exercise burns the most belly fat?

Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.

What will happen if I do 100 squats a day for 30 days?

Doing 100 squats every day for a month can help you improve size and strength, particularly in your quads, and increase muscular endurance. However, you may not notice significant changes if you're an experienced exerciser. And while weight loss is possible, you need to also be in a calorie deficit to lose weight.

What do squats help with females?

Fitness experts say that squats give you a strong lower body, improve your flexibility, lubricate knee joints and increase the level of the good hormones in your body. All exercises tone your body but there are a few that have numerous other health benefits as well.

Do squats reduce thigh fat?

Squats are an effective way to strengthen your lower body. Besides working your core, squats also help target major muscle groups in the leg including the glutes, quads, hamstrings, and calves. That said, not only do squats help shrink your thigh fat, but they also burn maximum calories and reduce the risk of injuries.

How many squats to lose weight?

If you have more experience with strength training and you're looking to lose weight, aim for doing at least 4 sets of 25-30 squats per day. This should help you build muscle while burning fat and the extra activity will give your metabolism an extra boost as well.

Can squats change your body shape?

If you have weight to lose or if you're carrying extra body fat, squats (and other lower body strength exercises) can help reduce weight and/or body fat, making your butt and thighs comparatively smaller, tighter, more toned and more compact.

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