How to Do Cheek Squats for Sculpted Cheekbones

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Plus, learn about the potential benefits of exercising your cheeks

Co-authored by Charlie and Jennifer Vasquez, BA, MA

Last Updated: April 16, 2026 Fact Checked

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Basic Cheek Squat

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Mewing Cheek Squat

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Fish Face Lift

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Cheeks Sculpting Lift

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Benefits

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More Exercises

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Video

Cheek squats can be an effective way to tone your face. The facial yoga exercise can help to lift your cheek muscles, define your jawline, and reduce the appearance of jowls. It may even make your under eye area look less hollow. If you’re wondering how you do a cheekbone squat, we’ve got you covered. In this guide, we walk you step-by-step through different methods like the basic cheek squat, the mewing tongue cheek squat, and the fish face method, so you reap the most benefits!

How do you do a basic cheek squat?

Form an “O” shape with your mouth.
Tuck your lips over your teeth so they’re covered.
Hook your two index fingers around the apples of your cheeks.
Move your cheeks up and down.
Repeat the movement ten times.

Section 1 of 6:

How to Do a Basic Cheek Squat

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Taper your face by dropping your jaw and narrowing your mouth. Then, create a long and narrow “O” shape with your lips. If it helps, place your two index fingers on the sides of your mouth to form the circular shape.^{[1]
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Cover your upper teeth with your top lip. Then, do the same with your lower lip, tucking it over your bottom teeth. Your lips should look as if they’re completely sucked in.

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Make sure the tips of your index fingers are near your nostrils and the knuckles are by your eyes. Basically, your index fingers are situated lightly on top of your upper cheek and under your eyes. Place your thumbs by the sides of your ears.
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Lift your cheeks up, then down. Move your cheeks in an upward motion like you’re going to smile. This lifts your cheek muscles, pushing them toward your eyes. Bring your cheeks back down and relax them. This is considered one “squat.” As you’re doing this, imagine you’re pulsing your cheeks and raising them toward the sky.
- Make sure your lips are wrapped tightly around your teeth so you can feel the contractions and resistance in your cheeks.
- Instead of quick cheek pulses, you can hold the cheek lift for five to ten seconds before releasing and repeating.
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Repeat the cheek squat ten times. Keep your lips tucked around your teeth and move your cheeks up and down until you’ve completed 10 repetitions. As you get used to this facial exercise, you can increase your repetitions to 20.
- Frequency: Do this exercise every other day to see results.
- Optional step for the final cheek squat:^{[2]
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  - Hold your cheek muscles as high as you can.
  - Move your index fingers slightly away from your face, and raise them over your head.
  - Keep your eyes on your fingers, and hold the position for twenty seconds. This helps you lift your cheek muscles and visualize them moving upward.
  - Let go, and relax your face.

Section 2 of 6:

How to Do a Mewing Tongue Cheek Squat

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At least eight of your upper teeth should be visible. Your bottom teeth should be concealed by your lower lip. The movement is similar to making an “oh, ah” sound with your mouth.
Make sure your teeth are lightly grazing your lower lip, but not biting down on it. If you’re having trouble, place your two index fingers at the corners of your mouth to help you lift your mouth into the correct position here.
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Put your tongue in the mewing position. Aesthetics & self-improvement coach Rorz explains that to mew properly, the front and back of your tongue need to be flat against the roof of your mouth.^{[3]
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Rorz
Aesthetics & Self-Improvement Coach

Expert Interview} Make sure your tongue is up and pressed firmly against the top of your mouth.
- If you’re curious to learn more about mewing, check out our article on mewing and how to do it.
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Lift your cheeks, pushing your tongue up. Make sure you raise your cheeks upward as much as possible while pressing your tongue firmly against the roof of your mouth. The apples of your cheeks should be rounded.
- To avoid creating tension as you hold the mewing tongue position, don’t raise your shoulders or tense your neck muscles. These areas should be relaxed.
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Hold the posture for ten seconds, then release. Exhale, and relax your mouth. As you breathe out, let your lips vibrate to release excess tension. Expect your cheek muscles to feel fatigued after doing this exercise.
- This TikTok video by @kokofaceyoga shows how to use this cheek squat method to get rid of jowls.
- Frequency: Do this exercise three times a day.^{[4]
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Section 3 of 6:

How to Do a Fish Face Cheekbone Lift

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Your lips should be tightened against your teeth. If it helps, release any tension in your face before starting this exercise by inhaling deeply, then exhaling. Make an “ha” sound as you breathe out to relax.^{[5]
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Purse your lips together, and make a fish face. While in the position, try to smile. This helps tone your cheek and lip muscles. Hold this pose between five and ten seconds, and breathe normally.^{[6]
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Relax your face. Stop making the fish face, and release the tension in this muscle area. Repeat the exercise between five and ten times, depending on your comfort level. Begin small, then gradually increase your repetitions.
- This TikTok by @allyoucanface shows how to do the fish face cheek exercise.
- Frequency: Do this exercise every day or every other day.

Section 4 of 6:

How to Do a Cheeks Sculpting Lift

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Keep your mouth closed and the corners lifted. You should feel as if the corners of your mouth are pushing your cheeks up. You may feel a slight burn around your mouth.^{[7]
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Place your index fingers slightly above the corners of your mouth and press them firmly down. As you slowly move your pointer fingers toward your cheekbones, put firm pressure on the cheek muscles.
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Use your fingers to move the muscles above your cheekbones. When you get to the top of your cheekbones right below your eyes, stop moving, press tightly, and hold the muscles in place for twenty seconds before letting go. You should feel the muscles tighten in this area. Take a break, then repeat the exercise two more times.
- Frequency: Do this exercise every day or every other day.

Section 5 of 6:

Benefits of Cheekbone Squats

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Cheek squats may tone your cheeks and reduce signs of aging. Doing regular cheekbone squats can help with toning your face, giving it a more sculpted appearance. They can also improve the elasticity of your facial muscles, which helps to keep your skin firm and reduce sagging, confirms Licensed Cosmetologist Charlie.^{[8]
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Charlie
Licensed Cosmetologist

Expert Interview} You may also experience reduced tension in these areas. Plus, facial exercises can be a great alternative to more invasive cosmetic surgeries.^{[9]
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- Some studies indicate that facial exercises can work. One focused on a small group of women aged forty and older. They had to do facial workouts for thirty minutes every day. By the end, the participants were reported as looking several years younger.^{[10]
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- However, more studies need to be conducted on larger groups before making any conclusions that facial exercises are an effective anti-aging remedy.^{[11]
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  Cleveland Clinic
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