Does Squatting Increase Testosterone? (7 Benefits Revealed)

Yes, squats, like many other exercises, may trigger an increase in testosterone levels when done safely and effectively.

Many studies have demonstrated that squats are intense enough to increase your testosterone and growth hormone levels [1].

However, this is true for any exercise that activates several muscles. Clinical trials found that resistance training that involves heavy weights and targets more muscle groups activates post-exercise increase of testosterone [2].

And in my experience as a fitness trainer, there’s no other exercise that involves as many muscle groups as the squat.

In fact, squats are regarded as one of the most effective exercises for enhancing athletic performance.

That’s because they strengthen prime movers that support important athletic movements like lifting, running, and jumping [3].

This is one of the main reasons I consider squats the king of all exercises that boosts testosterone, be it whether I’m training clients for bodybuilding, powerlifting, or calisthenics.

When training clients who suffer from low testosterone, I’ve noticed that squats help them build muscle more quickly than some other compound exercises, provided they eat well and engage in the right recovery.

This is probably due to the fact that squats stimulate hormonal responses, namely, an increase in human growth hormone.

Human growth hormone (HGH) is the primary hormone your body uses for cell growth. HGH levels significantly increase during childhood, reach their peak during puberty, and decline after middle age [4].

Human growth hormone also plays a major role in building muscle and enhancing muscle protein synthesis [5] [6].

Two of the best ways to increase HGH levels as an adult are sleep and exercise [7]. Studies found that heavy resistance exercises, in particular, stimulate the increase of HGH in men and women [8]. In this study, both men and women who performed heavy squats showed an increase in HGH levels.

2. Functional Benefits

Squatting has many functional benefits, which is why many athletes incorporate it into their workout regimen.

Here’s a list of some of the main functional benefits of barbell squats:

• Stronger core muscles: A 2018 study found that squats activate your core more than most exercises (even planks) [9]. To build a stronger back and abs, you must brace your core when squatting.
• Stronger lower body: Squats strengthen your lower body muscles, which can have an incredible carryover effect on athletic performance and reduce the risk of injury.
• Calorie burner: Squats burn a high number of calories despite not being a cardio exercise. According to Harvard Medical School, a 155-pound person could burn 223 calories during 30 minutes of squat training [10].
• Stronger athletic abilities: Squats are so popular among many athletes because they work out various muscles. This makes it a prime exercise for boosting overall athletic ability.
• Lower risk of injury: When done with proper form, squats strengthen your muscles, bones, tendons, and ligaments. According to the American Council of Exercise, this may help reduce injuries [11].
• Versatility: One of the best things about the squat is that it has many variations that can be done anywhere with little or no equipment. So, it’s one of the easiest exercises to perform when traveling.

You should squat with proper form because it will help you engage multiple muscle groups efficiently and prevent unnecessary injuries.

Squatting with poor form often leads to knee and back injuries that’ll set your progress back for weeks, months, or even a year.

Depending on how bad they are, squat-related injuries tend to have a nasty carryover effect on your other exercises.

For example, a back injury from squatting will prevent you from properly performing deadlifts and other exercises that require your posterior chain.

With injuries, you’re highly likely to miss out on heavy workouts that can further your progress.

In addition to squatting with perfect form, you also need to ensure that you’re well-warmed up before the squat.

A proper warmup increases muscle temperature and blood flow, which results in improved exercise performance and reduced chances of injury [12].

“Learning how to squat correctly is important for many movements you perform during everyday life, as well as for just about any type of sport.”

- Dr. Matthew T. Boes, MD, Orthopedic Surgeon

To perform a front squat:

1. Stand facing the barbell on the squat rack, and position it, so it rests in front of your shoulders. Keep it stable by holding it with your fingers under the barbell.
2. Keep your feet shoulder-width apart and toes slightly outward.
3. Follow steps 3 and 4 of the High Barbell Back Squat.

A quick word of caution: this variation demands highly flexible wrists. So if you have limitations, use wrist straps to support the barbell when you front squat.

4. Deep Squat

To perform a deep squat:

1. Do a regular bodyweight squat. But instead of stopping when your thighs are parallel to the floor, go as low as possible while maintaining a straight back.
2. Once you reach the bottom, pause and explode up.
3. You may add weight by holding a dumbbell or kettlebell.

You can also incorporate a jump when exploding up to make this a plyometric exercise, but beware of the additional weight, as it may cause injury upon landing.

To perform the prisoner squat:

1. Stand with your legs placed a little less than shoulder-width apart. Place both your arms behind your head (with your palms touching the back of your head).
2. Pull back your elbows and keep your chest lifted.
3. Lower yourself down to a parallel or full squat.
4. Straighten up and repeat.

6. Bodyweight Squats

If any of these are difficult, you can simply start off with bodyweight squats. To perform these:

1. Keep your feet shoulder-width apart.
2. Squat down by bending your knees, keeping your arms in front of your and your back straight.
3. Once your thighs are parallel to the floor, come up.
4. Repeat until you’re ready to add weights.

“Performing body weight squats daily can help to maintain your body's tolerance to daily activities. Strengthening the back muscles is ultimately the best way to prevent back injuries when lifting and carrying heavier objects.”

- Dr. Tim Schuckers, PT, DPT, OCS