The Back Barbell Squat is the best squat for Weight loss. Experts highly value and recommend this squat because it can burn more calories, improve overall functional activity, engage more than 27 muscles simultaneously, boost metabolism, and help reduce fat at full speed.

Apart from this, I have given a list of some other best Squats that beginners and people with health conditions can do safely in the gym or at home with the help of some essential equipment.

Here are some types of Squats that are Best for Weight Loss:

• Free Weight Squat
• Squat with Weight
• Machine Squat

Relax and read this post till the end. As your fitness expert, I will provide correct and complete information on the relationship between squats and weight loss and cover all your queries.

So let us look at how you can completely transform yourself by using these squat types in your workout routine and how they are effective for weight loss.

How Effective Are Squats for Weight Loss

Squats are highly effective for weight loss. It is a compound exercise that involves large and multiple muscle groups of the body. As a result, the basal metabolic rate remains elevated for longer, leading to maximum calorie burning. The more calories burned during a workout or in a rest period, the quicker the weight loss goal can be achieved.

Additionally, squats trigger hormones like testosterone, the main reason for unwanted weight gain. Squatting can help you Lose 50 Pounds in 1 Month by increasing testosterone hormone and muscle growth.

According to research from the National Institute of Fitness and Sports on the effects of body mass-based squat training in teenage boys. ¹ squat can help you lose weight.

By performing body mass-based squat training for eight weeks, there was a significant decline in body fat percentage by 4.2 and significantly increased lean body mass by 2.7 and muscle density by 3.2.

What Type of Squat is Best For Weight Loss

Bilateral types of squats are best for weight loss. Because it involves more muscle involvement than unilateral squats and has a higher resting metabolic rate, this increases the daily caloric expenditure and leads to rapid weight loss.

But bilateral squats and unilateral squats are related to each other. Including a combination of both types of squats in your workout will result in optimal levels of microtrauma to the muscle fiber. To recover it, the body will burn more calories during hypertrophy and due to increased muscle mass.

Here are Some examples of Unilateral and Bilateral Squats:

Many variations of squats can be used for weight loss depending on the individual’s fitness level. There are over 50 squat variations, including unilateral and bilateral squats. But the maximum squat variation is done in 3 ways.

In general, all squat variations involve these three approaches. But depending on factors like fitness level, health condition, age, and gender. The best squat for a person is the one that is suitable for him, and he can adopt it and lose weight safely without any risk.

7 Best Squats for Weight Loss

The best squats for each type are described in this list of the 7 best squats for weight loss. Every squat has its specialty, but all squats have the highest muscle involvement.

More than 27 Muscles Work in Squat, hence weight is reduced faster than in any other exercise.

Try out these 7 Best squats for weight loss and rocket up your (TDEE) Total daily energy expenditure.

Back Barbell Squat

The Back Barbell Squat is the king of all exercises, be it weight loss, muscle strength, or muscle mass. The back barbell squat for weight loss has consistently been ranked top among the categories of squats by weight loss experts.

In a study of PubMed on the effects of strength training on health², it has been reported that doing 9-10 weeks of resistance training (back barbell squats) increases resting metabolic rate by 7% and reduces body fat by 3.96 pounds.

How To Do Back Barbell Squat

• Position the barbell in the squat rack at chest level according to your height.
• After making proper measurements, grip the center of the barbell slightly shoulder-width apart.
• Now, go below the barbell and place the barbell on the upper back below your neck. And Make sure it’s centered on your traps.
• Now, lift the bar off the rack, step back, and take a deep breath.
• When squatting with the bar, keep your chest up and back straight, turn your toes slightly, and bend your knees as you lower.
• Push off your heels to return to the starting position and stand up.

Pendulum Squat

Due to the excellent back support and 45-degree angle, it is effective for people with back problems or wrist injuries. It’s unique swing movement and full range of motion help to break down the muscles very well, making this squat unique. And even beginners can do Pendulum Squats for weight loss.

How To Do Pendulum Squat

• First of all, adjust the pendulum machine according to your height. Align your feet properly on the footplate with your toes slightly turned out, and set your shoulder pads properly on your shoulders.
• Set up your position in the machine with your back straight and chest up.
• Pull the machine’s lever and grasp the handles with your palms facing up for stability and support to begin a pendulum squat.
• Slowly bend your knees and lower your body, moving in a swing pattern. Maintain proper form as much as possible and perform deep squats per your flexibility.
• Keep your back and shoulders on the pad and push through your heels to return to the starting position.

Smith Machine Squat

Using the Smith machine squat for weight loss is very beneficial. Because of its fixed bar path movement, beginners can perform more weight on this machine without risk or injury.

Due to the lack of stability, the quads muscles are more involved in this, which gives better knee flexion.

How To Do Smith Machine Squat

• To squat on a Smith machine, first set the bar of the Smith machine at the appropriate height. The bar should be at the clavicle (top of upper chest), and place safety catches in the machine for safety.
• Stand facing the Smith Machine and position yourself under the bar. Make sure the bar is placed over your upper traps and shoulders.
• Hold the bar firmly with both hands slightly to the side of your shoulders, and keep your elbows pointed down.
• Set your feet according to the fixed movement of the bar, take a shoulder-width stance, and take a deep breath before squatting.
• To perform a Smith Machine squat, rotate the bar catch to unlock it from the machine. Slowly lower yourself by bending your knees and moving your body backward. And go as deep as your flexibility allows.
• Coming to the return position, keep your back tight and chest up. Then, while extending your knees, stand up by applying force from your heels.

Single Leg Squat

Single leg squat is the best option for weight loss. This unilateral exercise equally breaks down the muscles in both legs, increasing your bilateral squat performance. It also targets some stability muscles that aren’t possible in the bilateral squat variation.

You can do single-leg squats with free weights, with a barbell, on a Smith machine, on a hack squat machine, with dumbbells, on a pendulum squat machine, or with kettlebells.

You must make one of these variations a part of your workout routine to lose maximum weight.

How To Do Single-Leg Squat

• To perform a single-leg squat with good posture, stand straight with both your legs together and focus on a spot in front of you for balance.
• Step your right foot forward one step and place it on the ground. and bring your arms in front of your chest and keep your elbows up.
• Keeping your back and face straight, bend your knees and move your upper body toward the right leg until it touches the stomach.
• While coming down, slowly put the entire weight of your body on your right leg and balance the body with the help of the left leg behind.
• After a deep squat, push with your right heel to return to the position and raise your body back up to a fully upright position.
• After doing consecutive repetitions on the right leg, train the left leg with the same form and technique.

Reverse Hack Squat

When we look at reverse hack squats for weight loss, there is a lot of difference between hack squats and reverse hack squats. In reverse hack squats, posterior chain muscles are involved more than in hack squats, which is why it is better for weight loss.

The angle of the reverse hack squat is 60 degrees, which makes it unique compared to all other squats. Sitting at this angle properly activates the anti-squat muscles, which can boost your BMR.

How To Do Reverse Hack Squat

• First of all, set up the hack machine according to your height. Ensure the machine shoulder pads align correctly with your shoulders and the footplate is comfortable for your feet.
• Place your body on the opposite side of the backrest of the machine. Keep your stance shoulder-width apart for the reverse hack squat foot placement with your toes pointed slightly to the side.
• Now, by positioning the shoulders equally on the pad, Lean towards the backrest and grasp the machine’s handles for better support and stability.
• Slowly lower your body down by bending your knees to perform a reverse hack squat. And while keeping your back straight, go as deep as possible according to your flexibility.
• To come into the return position, stand up with complete control by applying force on the heels and shoulders.

Goblet Squat

If you are a beginner or a home workout person, a goblet squat for weight loss is a superior option in the category of squat with weight. Aside from correcting the back and hip bucket round problems, it also targets the anterior or posterior body muscles, resulting in high-calorie burning.

According to the study of PubMed on Differences in Muscle Activity and Kinetics Between the Goblet Squat and Landmine Squat³, it has been revealed that. The goblet squat increases vertical loading and better targets quadriceps muscle activity.

How To Do Goblet Squat

• Choose dumbbells and kettlebells as per your capacity for goblet squats. With both hands, you must hold the weight vertically in front of the chest and keep your elbows towards the ground.
• Standing straight, feet should be shoulder-width apart, and the toes should be pointed slightly outwards.
• To do a goblet squat, drive your hips back and slowly lower yourself by bending your knees. You need to keep your back straight and core during the entire movement.
• To get into the return position, you must hold the weight properly so your goblet squat form does not deteriorate.
• Now push up with your heels and repeat the repetition.

Sumo Squat

The sumo squat is different from other squats because of its stance. Its wider stance helps to reduce hip fat and provides short range to taller people. The sumo squat keeps the torso more upright than the traditional squat and doesn’t cause the hips to go as far back, helping the weight stay over the feet.

According to the study on The Activation of Gluteal, Thigh⁴. It has been found that activation of thigh muscles increases with a wider foot stance (sumo squat). Which makes sumo squat the correct choice for weight loss.

Sumo squats can be done with different variations, such as barbells, dumbbells, free weights, or kettlebells. The kettlebell method described below is suitable for home workout people and beginners to lose weight.

How To Do Sumo Squat

• To do a sumo squat, keep your foot stance wider than shoulder-width apart and your toes slightly out.
• Hold the kettlebell with both hands and let it hang freely between your legs, Hold the center of the kettlebell firmly.
• To start the sumo squat, push your hips back, bend your knees, and let them go outward.
• Allow your glutes to engage and squat as deep as your flexibility allows.
• As you come up, push through your heels and pull your kettlebell up, which will help keep your back straight.

11 Benefits of Doing Squats For Weight Loss

Squats are a very versatile and age-old exercise that has numerous benefits. People of every age, gender, and health issue can benefit from Doing Squats For Weight Loss. If you want to lose weight with squat exercise, then know these 11 benefits and #3 benefits are such that You Won’t Believe.

The 11 Benefits of Doing Squats For Weight Loss are:

1. Fastest calorie burner
2. Improve body composition
3. Reduce belly fat
4. Makes the body agile
5. Boost metabolism
6. Make you look younger
7. Improved body posture
8. Promote heart health
9. Improve hormonal imbalance
10. Builds muscles
11. Enhance functional strength

Although squatting has many benefits, an obese person can improve their overall health and achieve the body of their dreams by doing squats with these amazing weight loss benefits.

Do Squats Help Lose Belly Fat

Yes, squats help lose belly fat. Belly fat is unused saved energy of the body which squat exercises can reduce. Squat almost targets body muscles by more than 70% and increases calorie expenditure and metabolic rate, which gives overall fat loss.

According to a National Institutes of Health study on the effect of diet with or without exercise on abdominal fat⁵, it was found that a combination of diet and exercise (squats) reduced subcutaneous fat statistically significantly.

Always remember that losing belly fat depends on primary three things: the best exercise, a balanced diet, and rest. Squat boosts the BMR of the body by 72 hours, and a diet helps to maintain calorie deficit.

Proper rest helps in better recovery, increasing strength and muscle mass. Due to this metabolic rate will improve in a few days. And soon, You will see your abs visible by implanting these in your daily routine.

Final Cut

These 7 best squats for weight loss are undeniably effective for everyone. Making these compound squat exercises a part of your workout routine will boost your metabolism and increase calorie output.

No matter which squat variation you choose, these 7 best squats for weight loss provide you with 11 excellent benefits supporting your weight loss goals.

However, doing only one exercise will bring no miraculous results. You must do upper body exercises, cardio exercises, and excellent squats to reduce overall fat.

Always prioritize safety and proper form when doing squats or any other exercise. Seek expert mentors for specific health concerns, then learn the correct technique and avoid unwanted injuries. Keeping these things in mind, keep working with dedication and patience, and you will get success soon.

FAQs

References

1. The effects of body mass-based squat training in teenage boys ︎
2. The effects of strength training on health ︎
3. Differences in Muscle Activity and Kinetics Between the Goblet Squat and Landmine Squat ︎
4. The Activation of Gluteal, Thigh ︎
5. The effect of diet with or without exercise on abdominal fat ︎