Since I started exercising more, I’ve had way more energy—sometimes more than I know what to do with. Even after hitting my 10,000 steps and finishing my usual routine, I still feel like moving. That’s when I started leaning on something simple but surprisingly effective: endurance squats.
I wasn’t looking for a hardcore workout. I just wanted one exercise I could do indefinitely—something that let me move without thinking too much, clear my mind, maybe listen to an audiobook or explore new music, and still feel like I was shaping my body in a way that felt more feminine.
Endurance squats became that thing. Low impact. Easy to start. And somehow, they just work.
Note: I’m not a doctor, trainer, or nutritionist—just a transgender woman doing her own research and sharing what’s helped me feel more at home in my body. Always do your own research and talk to a medical professional before starting anything new.
What Are Endurance Squats?
Endurance squats are exactly what they sound like—slow, repetitive squats done over time. They aren’t about counting reps or pushing to failure. Instead, they’re about gentle movement you can sustain.
You can do them while watching TV, listening to a podcast, or getting lost in an audiobook. They’re low-impact, bodyweight-only, and surprisingly effective when done consistently.
I don’t track numbers. I just find my rhythm and go.
Why Squats Work for Feminization
Squats shape some of the most gendered parts of the lower body—your glutes, thighs, hips, and lower core. These areas often carry visual weight when it comes to looking more feminine.
With regular practice, endurance squats can help:
- Round and lift the glutes
- Add curve to the thighs
- Improve posture and pelvic tilt
- Build subtle strength and control
Importantly, they won’t bulk you up. That’s not how bodyweight squats work. But they will help shape and tone in ways that support your goals.
Form Tips (For a Softer Shape)
Good form is everything—especially when your goal is shape, not strain.
- Stand with your feet slightly wider than hip-width
- Toes turned out just a little
- Keep knees tracking over your toes
- Move slowly and avoid bouncing at the bottom
- Engage your glutes on the way up
- Keep your chest tall and your core gently engaged
Can You Do Heels-Elevated Squats in Actual Heels?
I know heel-elevated squats are usually done with a ramp or wedge. But I couldn’t help wondering—could you do them in actual heels? And if so… would there be any benefit?
So I looked into it. Turns out, wearing heels naturally puts your foot in a similar position as a squat wedge—elevated heel, forward-shifted weight, more upright torso. That setup emphasizes your quads and glutes, which is perfect if you’re aiming for a more feminine lower body shape.
Most recommendations say the same thing: yes, it works, but be careful. Stick with sturdy block heels or wedges, go slow, and use a chair or wall for balance if you need to. It’s not about being dramatic—it’s about shaping with control.
How to Use Endurance Squats in Daily Life
These squats work because they’re simple to layer into your day. Here are a few easy ways to do it:
- Set a timer and move through the whole podcast episode
- Do one squat every 3–5 seconds for 10 minutes straight
- Use a song’s beat to guide your rhythm
- Start at 10 reps and add 5 every week
- Alternate styles: normal squats, pulse squats, wide stance, or hold-and-release
Because there’s no weight involved, you can personalize it however you want. That flexibility makes this routine sustainable—and kind of addictive.
Mental & Emotional Benefits
Endurance squats aren’t just physical—they’re functional. When my brain is racing or I feel restless, they give that energy somewhere to go. They’re structured enough to keep me focused, but repetitive enough that I don’t have to think too hard. That balance is everything.
Some days, they help me reset after a stressful moment. Other days, they’re how I ease out of a hyperfixation or avoid slipping into a doomscroll spiral. And yes—on dysphoria-heavy days, they help me reconnect with my body in a way that feels calm, capable, and feminine.
It’s not therapy. But it is movement that supports my mental health in a real way.
Optional: Using a Total Gym for Endurance Squats
This won’t apply to everyone, but I was gifted a Total Gym Supra—the kind from those old Chuck Norris infomercials. I’ve set it up where no one else in the house can hear it, and now it’s become part of my routine. Endurance squats on this thing feel smooth—almost effortless. There’s a glide to it that makes it easy to settle in and just keep moving.
I’ll usually put on an audiobook or listen to League of Legends eSports (don’t judge me). It’s honestly become my favorite low-stakes way to move when I want to burn off extra energy or just feel more in my body.
If you happen to have one—or something similar—it might be worth trying. But only if it makes sense for you.
A Quick Note on Overdoing It
Even with low-impact moves like this, it’s still possible to overdo it. If your knees start to ache or your form gets sloppy, pause. Rest. Listen to your body. These aren’t meant to replace your workout—they’re meant to extend your connection to movement when it feels good.
Progress is great, but comfort and consistency matter more.
Final Thoughts
You don’t need a full workout to shape your body. Sometimes, you just need one move—one small thing that you can do when your body says “I still want to move.”
Endurance squats have been that move for me.
They’ve helped me feel more connected, more feminine, and more present in my own skin. No timer. No pressure. Just motion, breath, and intention—one squat at a time.
One move. Infinite results.
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