Homy Gyms 101

Do Squats Make You Shorter

Squats are a foundational strength-training exercise that primarily targets the muscles of the lower body, including the quadriceps, hamstrings, glutes, and calves.

By engaging multiple muscle groups simultaneously, squats not only build muscle and strength but also enhance core stability and balance.

When performed properly, squats can improve joint flexibility and promote better posture. They are versatile and can be modified or intensified to suit individuals of all fitness levels and can be done in both commercial and home gyms.

Published: September 12, 2023.

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Quick Answer: No, squats do not make you shorter. In fact, squats are a beneficial exercise for strengthening the muscles of the lower body, including the quadriceps, hamstrings, glutes, and calves. Properly executed squats can also enhance core strength and stability.

And now, a little bit longer answer.

Effects and Benefits of Squats

There are a few misconceptions or reasons why people might think squats make you shorter:


Intense physical activity, especially weight-bearing exercises like squats, can cause temporary compression of the spine.

This might make you slightly "shorter" immediately after your workout. However, this is a temporary effect, and the spine returns to its regular length with adequate rest and recovery.


Regular strength training can improve posture by strengthening the muscles of the back and core. A better posture can make one appear taller, not shorter.

Muscle Growth

As muscles grow, especially in the thighs and glutes, there may be a perception of being more compact or "stocky," but this doesn't equate to a decrease in height.

If you're interested in maintaining or even increasing the health of your spine and intervertebral discs, consider incorporating stretching and flexibility work into your routine.

It's also essential to use proper form during squats to prevent injury and ensure the exercise's effectiveness.

While squats can cause temporary spinal compression, they don't reduce your permanent height. They are a valuable exercise for overall health and muscle development.

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Other Benefits of Squats

Squats offer a range of benefits beyond just muscle strengthening. Here are some additional benefits of incorporating squats into your fitness routine:

  • Bone Density Improvement: Weight-bearing exercises like squats can increase bone density, which may help in preventing osteoporosis and fractures.
  • Enhanced Functional Strength: Squats mimic natural movements like sitting and standing up. By strengthening muscles used in everyday activities, squats enhance our functional ability and can make daily tasks easier.
  • Fat Burning: As squats engage large muscle groups, they can be effective in burning calories, which can contribute to fat loss when combined with a proper diet.
  • Improved Circulation: Regular exercise, including squats, can help improve circulation, reducing the risk of cellulite and varicose veins.
  • Boosted Athletic Performance: Stronger legs and core can enhance performance in other sports and physical activities, from running to jumping.
  • Hormonal Benefits: Squats, especially when done with heavy weights, stimulate the production of testosterone and human growth hormone, both of which are vital for muscle growth and overall physical health.
  • Enhanced Core Strength: Even though it's primarily a lower body exercise, squats engage the core muscles, improving stability and reducing the risk of injuries.
  • Improved Balance and Coordination: Regular squatting can improve your balance and coordination, reducing the risk of falls, especially as one gets older.
  • Increased Flexibility: Squats require a certain degree of flexibility in the hips, knees, and ankles. By practicing them regularly, you can improve joint flexibility over time.
  • Joint Health: Squats can help in promoting the production of synovial fluid, which lubricates joints, potentially reducing the risk of arthritis.

As with any exercise, proper form is crucial when performing squats to ensure these benefits and minimize the risk of injury. If new to squats, one might consider starting with bodyweight squats or seeking guidance from a fitness professional.

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Squats Supplemental Exercises

Supplemental exercises for squats are movements that either target similar muscle groups or complement the squat by addressing potential weak points. These exercises can help improve squat performance, enhance overall leg development, and reduce the risk of injuries by promoting muscle balance. Here are some supplemental exercises for squats:

  • Lunges: This exercise works the quads, glutes, and hamstrings and can be performed with bodyweight, dumbbells, or a barbell.
  • Romanian Deadlifts (RDLs): RDLs primarily target the hamstrings and lower back, which are essential for a strong squat.
  • Front Squats: They emphasize the quads more and require a strong core and upper back to maintain an upright posture.
  • Bulgarian Split Squats: This is a unilateral exercise that can help address imbalances between the left and right leg.
  • Leg Press: While machine-based, the leg press can provide additional quad and glute activation, allowing you to target these muscles with different loads and volumes.
  • Hip Thrusts: Excellent for targeting the glutes, which are crucial for driving out of the bottom of a squat.
  • Goblet Squats: Holding a kettlebell or dumbbell at chest level, these can help with squat form and emphasize the quads and core.
  • Box Squats: These can teach proper squat mechanics and are useful for targeting the posterior chain.
  • Glute-Ham Raises or Nordic Hamstring Curls: Both exercises strengthen the hamstrings, which are vital for knee stability and power in the squat.
  • Leg Curls: This machine-based exercise isolates the hamstrings, providing additional strengthening for those muscles.
  • Step-Ups: Another unilateral exercise, step-ups target the quads, hamstrings, and glutes while also working on balance and stability.
  • Calf Raises: While not directly a primary muscle in squats, strong calves can provide stability, especially in the bottom of the squat.
  • Core Exercises: A strong core is crucial for squat stability. Planks, Russian twists, and ab rollouts are excellent choices.
  • Back Extensions: Strengthening the lower back can provide more support during heavy squats.


When incorporating supplemental exercises, it's essential to consider overall training volume and recovery to avoid overtraining.

The selection of supplemental exercises can also vary based on individual needs and weak points in the squat movement.

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