In 2023, fitness trends continued to evolve, but one thing remained strong and steady: the rise of empowering, body-positive workouts that celebrate strength, curves, and confidence. Among them, squat workouts for thick girls gained massive popularity—not just because they shape and tone, but because they celebrate bodies of all shapes and sizes, particularly those with curves and natural power.
This article dives deep into the best squat workouts designed for thick girls—those with strong thighs, round hips, and full figures—who want to build muscle, increase strength, and feel unstoppable.
Why Squats Are Perfect for Thick Girls
Squats are universally beneficial, but thick girls often bring a special advantage to the table: natural lower-body strength and stability. Whether you’re pear-shaped, curvy, or muscular, squats can help enhance your natural shape while building endurance and improving mobility.
Squats target the glutes, hamstrings, quadriceps, calves, and core, making them a total-body movement that boosts functional strength. For thick girls, squats also provide a way to tone and define existing muscle mass while burning fat and improving posture.
Warm-Up: Preparing the Body
Every great squat session begins with a proper warm-up. This step is often skipped, but for curvy or thicker individuals, warming up helps activate the right muscles and prevent injuries.
Warm-Up Routine (5–7 minutes):
- Glute Bridges (2 sets x 15 reps) – to wake up your glutes.
- Leg Swings (front-to-back and side-to-side) – improves hip mobility.
- Bodyweight Squats (2 sets x 10 reps) – to ease into the squat pattern.
- Hip Circles (30 seconds each side) – loosens up tight hip muscles.
This warm-up increases blood flow and ensures your hips and knees are prepped for movement.
The Best Squat Variations for Thick Girls
In 2023, fitness influencers and trainers released a variety of squat workouts that emphasized strength and body positivity. These are some of the best, especially for thick girls looking to sculpt and grow confidently.
1. Sumo Squats
Perfect for curvier bodies, sumo squats use a wide stance that activates the inner thighs and glutes more intensely than standard squats.
- How to do it:
- Stand with feet wider than shoulder-width, toes pointed slightly outward.
- Keep your back straight, engage your core, and squat down, keeping knees in line with toes.
- Drive up through your heels.
- Sets/Reps: 4 sets of 12–15 reps
2. Goblet Squats
Goblet squats add resistance using a dumbbell or kettlebell while encouraging good posture.
- How to do it:
- Hold a dumbbell at chest level with both hands.
- Lower into a squat, keeping your chest up and elbows inside your knees.
- Press back up through your heels.
- Sets/Reps: 4 sets of 10–12 reps
3. Bulgarian Split Squats
This advanced move works each leg independently, helping tone thighs and glutes and improving balance.
- How to do it:
- Stand a few feet in front of a bench or chair.
- Place one foot behind you on the bench.
- Lower your body until your front thigh is parallel to the ground, then push up.
- Sets/Reps: 3 sets of 8–10 reps per leg
4. Resistance Band Squats
Using a resistance band above the knees adds tension, activating more glute muscles and improving knee alignment.
- How to do it:
- Place a resistance band around your thighs.
- Perform regular squats while pushing your knees slightly outward to maintain tension on the band.
- Sets/Reps: 3 sets of 15 reps
5. Jump Squats
These explosive movements burn fat, improve cardio, and strengthen the lower body.
- How to do it:
- Lower into a squat, then explode upward into a jump.
- Land softly, immediately going into the next squat.
- Sets/Reps: 3 sets of 10–12 reps
Pro Tips for Thick Girls Doing Squats
Here are some workout tips gathered from top female trainers in 2023 who specialize in strength training for curvy and plus-size athletes:
- Form is king: Focus on perfect form before increasing weight or intensity.
- Use mirrors and video: Watching yourself can help you correct posture and technique.
- Modify without shame: Can’t go too deep at first? That’s okay. Use a box or bench for support.
- Stretch after training: Especially for thick girls, hip flexors and hamstrings need post-workout love.
Building a Weekly Squat Workout Plan
Here’s a simple weekly plan built around the best thick-girl squat routines of 2023:
Day 1 – Glute-Focused Squats:
- Sumo squats – 4×15
- Resistance band squats – 3×15
- Glute bridges – 3×20
Day 3 – Strength & Power:
- Goblet squats – 4×10
- Bulgarian split squats – 3×8 per leg
- Jump squats – 3×12
Day 5 – Full-Leg Burn:
- Bodyweight squats – 3×15 (warm-up)
- Dumbbell squats – 4×10
- Resistance band walks – 3×30 seconds
- Wall sit – 3 rounds, 30 seconds each
Rest Days: Use Day 2, 4, and 6 as recovery with stretching, walking, or yoga. Day 7: rest or light stretching.
Motivation from Real Women
In 2023, social media saw an inspiring wave of thick fitness influencers leading the way in normalizing strength training for curvy women. Instagram, YouTube, and TikTok are now full of amazing squat routines from women who once felt intimidated at the gym—and now own their power.
Popular hashtags like #ThickFit, #SquatQueen, and #BuiltNotBought helped create online communities where thick girls could share their journey and progress without judgment. These stories continue to inspire thousands to pick up the barbell, grab the resistance band, or just start with bodyweight squats.
Final Thoughts: Celebrate Strength and Curves
Thick girls are breaking boundaries in the fitness world, and squat workouts are one of the best tools to do it. Squats build strength, increase mobility, shape the body naturally, and most importantly—they boost confidence.
In 2023, the message was clear: You don’t have to change who you are to be fit. You just have to show up and move in your power. Whether you’re new to working out or a seasoned lifter, the squat belongs in your routine.
So, lace up those sneakers, cue up your favorite playlist, and get ready to squat like the queen you are. Strong legs, proud curves, and unstoppable confidence await you. Let’s build it—one squat at a time. 💪🍑
