Let’s talk about the power of squats, because this simple movement deserves more credit. You don’t always need a gym or a long workout to get moving. Even starting with ten comfortable bodyweight squats can be a way to bring a little more movement into your day. After a meal, once your stomach feels comfortable, that can be a manageable place to begin.
What I love about squats is how practical they are. You are using your own body, working large muscles, and practicing a movement you already use every time you sit down and stand up. Small things we actually repeat can become a game changer.
Think of your working muscles like a “vacuum” for glucose.
That is the picture I want you to have in your head: your muscles getting to work and drawing in fuel. The “vacuum” is a comparison, of course. When muscles contract, they can take glucose from the bloodstream and use it for energy. Exercise can also improve how the body responds to insulin, the hormone that helps glucose enter cells. [1]
So yes, movement helps your body put glucose to use. But ten squats do not automatically redirect every carbohydrate away from fat storage. Glucose is already a normal fuel for your body, and some can be stored as glycogen in your muscles and liver for later. Fat gain depends on your overall energy balance over time; a single movement break cannot guarantee that food will never be stored as fat. [5] [6]
What can squats after a meal actually do?
Research gives us a reason to pay attention to short movement breaks. In a small 2024 study of 18 young men with overweight or obesity, three minutes of squatting every 45 minutes during a long sitting period improved the blood-glucose response compared with uninterrupted sitting. That was repeated activity throughout the day, rather than just ten squats once after dinner. [2]
Results vary across studies and people; another small study in young, healthy adults did not find a glucose benefit from bodyweight exercise breaks. Ten is a starting point for a habit, not a proven dose that guarantees lower blood sugar. The useful idea is to give your muscles regular opportunities to move. [3]
There is so much more to a squat than blood sugar.
Squats work your thighs and glutes. With consistent practice and a challenge that grows with your strength, they can help build the leg strength you use to get out of a chair, climb stairs, and move through your day. That everyday ability matters to me just as much as what we see in the mirror. [4]
A few easy squats during the day and a planned strength workout serve different purposes. For muscle growth, keep a balanced training routine, gradually increase the challenge, eat enough to support it, and leave room for recovery. You can find a place for squats in the beginner strength program here on my website.
Start with ten, if ten feels right for you.
Of course, wait a bit if you feel full or uncomfortable after eating. There is no single waiting time everyone needs for gentle movement. Keep this easy, and give yourself longer if your stomach needs it. Save a demanding weighted squat session for when you feel ready for a workout.
- Stand with your feet about shoulder-width apart, in a position that feels comfortable.
- Lower slowly by bending your hips and knees, as though you are sitting into a chair. Keep your feet planted and let your knees follow your toes.
- Go only as low as you can comfortably control. Breathe out as you stand; avoid holding your breath.
- Try five to ten easy repetitions. Use a sturdy chair secured against a wall for sit-to-stands, or steady support if you need it. Stop if the movement hurts. [4]
You can also take a comfortable walk when that suits you better. Choose movement you can return to, and keep easy breaks easy enough that they fit alongside your training and recovery.
That is the power of squats to me: a familiar movement that helps us keep using our muscles, building strength, and caring for the body we live in. Start where you are. Give those muscles something to do.
If you use insulin or a diabetes medicine that can cause low blood sugar, follow your existing glucose-monitoring and activity plan: movement can lower glucose during and after exercise. [1]
