Following a progressive squat program for six weeks can make your glutes, thighs, and calves noticeably bigger. You do not need heavy weights to get these results; doing bodyweight squats with added difficulty works just as well as lifting a barbell.

Doing progressive bodyweight squats at home can build leg strength and muscle just as well as lifting heavy barbell weights over six weeks, making it a practical and effective workout option for women who don't exercise regularly.

Lifting heavy weights with barbell squats can help sedentary young women lose body fat faster over six weeks compared to just doing bodyweight squats. Basically, adding external weight to your squats seems to work better for short-term fat loss than just using your own body weight.

Squats make the outer part of the thigh muscle near the knee bigger than leg extensions do.

Doing hip thrusts or squats for nine weeks, with the same total amount of work, makes your butt muscles grow just as much—so neither exercise is clearly better for building glutes if you're new to lifting.

Doing six weeks of progressive squats, whether with just your body weight or a barbell, will significantly boost leg strength in inactive young women. Both types of squats work equally well for building muscle power, so you do not necessarily need heavy weights if you keep making the exercises harder over time.