During a lower body workout, there’s a high likelihood that you’re going to be doing at least one round of squats. This classic exercise is one you can do anytime, anywhere — and it’s also incredibly beneficial for multiple parts of your body. But how many squats should you do in order to really see (and feel) results?

If you’re looking for a peachy bum and/or a stronger base for your body, know that a consistent squat routine will get you there. “Squats are a compound exercise that targets multiple muscle groups including the quadriceps, hamstrings, glutes, and core,” says Bryan Macias, a sculpt instructor at Activate House. You can do squats with or without weights, he tells Bustle, which means they’re useful no matter your fitness level. And there are also countless squat variations — from sumo squats to jump squats — so you can always add in new and interesting elements.

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