5 Bodyweight Squat Exercises to Increase Testosterone

Squats are one of the best bodyweight exercises to naturally increase testosterone in our bodies because of the variety of muscles that they target.

The squat exercise uses the largest muscle group in the body – the quadriceps (thighs) and glutes (buttocks) – to perform some compound movements that burn more calories than cardio, improve strength, and improve balance and posture.

These exercises also challenge the core and hips because of the extensive range of motion required.

Squats are an effective exercise that helps to increase testosterone levels naturally, as they require your body to use its muscles to move.

They are also effortless to do and can be done anywhere you find yourself.

There are many squat variations you can do, and some of the variations are easier than others. In this article, we will review five of them.

Benefits Of Squats: Testosterone & Longevity

Squats boost testosterone, which is an important hormone for men to have.

Testosterone is linked to longevity and is good for a man’s overall health.

Functional Benefits of Squats

The squat exercise is the king of exercises for building strength in the lower body. It is one of the best exercises for increasing testosterone levels, increasing longevity, building muscle mass, and is an excellent fat-burning workout.

Squats are very effective for building strength, they build endurance, and they improve metabolism. Squats also increase lean muscle mass which will help reduce fat while building muscles. These exercises burn more calories and provide you with a toned, tight butt and legs.

Hormonal Benefits of Squats

The squat exercise is the ideal exercise to boost testosterone levels. It is a compound exercise that works all the major muscles in the body, and the benefits are tremendous. 

A study published in the Journal of Applied Physiology in 2003 found that when men performed squats four times a week for 12 weeks, they increased their testosterone levels by an average of 5.3 percent.

Understanding Testosterone

Testosterone is a male hormone that’s responsible for sperm production and muscle growth. In women, testosterone is responsible for breast enlargement and menstrual cycles.

Testosterone is present in both men and women at the same level, but the level varies dramatically between individuals.

In men, testosterone levels peak in late adolescence and then slowly decline with age. Testosterone is also affected by a variety of environmental, genetic, and lifestyle factors.

One of the most notable ways to increase testosterone is by doing squats.

5 Squats Varieties to Increase Testosterone

These squat exercises are a great choice to increase testosterone levels. They will help you build lean muscles and shed those extra fats. It is a very good workout for a person who wants to increase their testosterone levels and strengthen their legs.

#1 Bulgarian Split Squat

The Bulgarian Split Squat is a compound movement where you start in a deep squat and push your hips forward as you raise your arms overhead. As the arms come up, you push back down.

Because this is a hip-dominant movement, it works the muscles that work the glutes the most. In addition, it helps strengthen your posterior chain.

If you are new to performing squats, the first thing you should do is make sure you are comfortable with them. In general, if you have never performed squats before, it’s a good idea to start with lighter weights and focus on form. Once you get the hang of them, you can increase your weight.

Squats are also an excellent exercise to use for the lower body, especially after a workout. You can do them before your next cardio session, or even as a recovery move.

#2 Sumo Squat

To do a sumo squat, you squat with your legs straight out in front of you and spread your weight equally between both feet. You then lean forward until your back leg is almost parallel to the floor.

Your body should be close to an L shape, with the front of your body leaning forward and the rear of your body rising.

Then you drive your back leg behind your body and lower your body until your butt touches the floor. Your thighs should be parallel to the floor.

When your back knee reaches its lowest point, push yourself back up and repeat the squatting motion.

The benefit of squats for increasing testosterone levels is the impact on muscle strength and endurance.

#3 Pistol Squat

The Pistol Squat has been a popular exercise for men who wish to increase their testosterone levels, but want to avoid the stress and muscle damage caused by other exercises such as leg press and leg extension. The Pistol Squat uses a weight stack and is one of the best lower-body exercises.

Why is the Pistol Squat better than leg presses and leg extensions? Because it focuses on your quads and glutes. The legs are one of the largest sources of testosterone and with the Pistol Squat, you are isolating those muscles which allow you to target a specific muscle group.

#4 One-Leg Squat

This is an exercise that focuses on the quadriceps, hamstrings, glutes, and core. While the primary focus is on the lower body, it can also help strengthen the upper body. It is generally considered one of the best exercises for increasing testosterone. It works on almost every muscle in the body and can improve muscle mass as well as strength.

Stand with your left foot planted on a flat surface, and place your right knee on the floor. Lower yourself into a deep squat position, while keeping your back straight. Once you are at the bottom of the squat, press back up. Perform five repetitions, rest, then repeat on the other side.

#5 Jump Squat

You’ve probably heard this one before, and for good reason. It’s a simple bodyweight exercise that works the muscles in the quads, glutes, hamstrings, and calves. While there’s no need to have weights involved, having a weight vest for stability is recommended.

If you’re a beginner or have been training for a while, it’s still possible to hit a wall when it comes to increasing testosterone.

Jump squats or jump box squats are performed using the body weight to perform a squat while jumping. The height of the jump can be varied to accommodate the athlete’s ability.

Do squats increase testosterone?

Squats increase testosterone by increasing the size of muscle fibres, which then increases the number of capillaries, which then improves circulation, which then increases the amount of blood flowing to those muscles, which in turn allows more testosterone to be produced by the cells.

Conclusion

You don’t need to be a professional athlete to add some muscle mass and increase testosterone levels in your body! Here are some simple exercises to start with. These squats can be done anywhere. It will help in strengthening your legs and improve your overall health.

It is important to remember to keep the weight low. The weight should not be lifted above the knees. You should avoid doing squats for more than 10 minutes at a time if you are just starting.