Squats Exercises – Exercise For Weight Loss

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Why you should add squats in your workout?


Squats are really great exercise. Everyone needs to add these in their daily routine exercise. If you are trying to lose weight or build muscles, this exercise is really helpful for you.  This is considered the best exercise for weight loss.

Squats are going to work for your glutes, quads, calves, core muscles and hamstring. It’s going to help you in improving your body balance and coordination. Both of these play the essential part in your workout. If you are doing it right, then it means you are doing the right exercise.

If you have these goals, then you are doing everything right.

  1. Squats will lose weight and get you firm and define muscles.
  2. Squats will make you look better and attractive.
  3. Squats will get you toned and make you healthier and happier.

Squat variations that you should try are.

  1. Main move: body-weight squat
  2. Body-weight jump squat
  3. Pistol squat
  4. Wide-stance barbell squat
  5. Barbell siff squat
  6. Braced squat
  7. Dumbbell split squat
  8. Goblet squat

These are the most recommended Squat Exercises for weight loss. So just try them and you will see the difference within days.


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  1. Main move: body-weight squat Method

body-weight squat

To perform a body-weight squat you need to stand with your feet as wide as your shoulders. Place your hands behind your head firmly. This position is where you start this squat exercise. Now start moving your knees and hips by flexing, and sitting back with your hips. After that continue going down to full depth, if you are able, and quickly reverse the movement until you return to the starting position. Keep your head and chest up and push your knees out while you squat.

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  1. Body-weight jump squat Method

Body-weight jump squat

To do body weight jump squat cross your arms over your chest and stand with your feet as wide as of shoulder width. Now with a slight bend in your knees, straighten your back and push your chest out. After this squat down until your thighs are parallel to the floor or surface or as long as it is comfortable for you. The moment you reach the depth of your squat, lift yourself upward driving the balls of your feet into the floor and jump as high as possible but land as gently as possible by using your toes to brace for the impact with the floor. Upon completing above step immediately begin your next squat.


  1. Pistol Squat Method

Pistol squat

The pistol squat also is known as single-leg squat is a unique exercise that provides strength, flexibility, stability, and grace, unlike many other movements.

In order to perform pistol squat, you need to stand in front of a pole, door frame or any other vertical object that allows you to reach your opposite leg around it. Now grab the vertical object with your hands and lower yourself down to the bottom of the pistol position with the heel of your squatting leg remaining parallel flat on the floor.



  1. Wide-stance barbell squat Method

Wide-stance barbell squat

To perform wide-stance barbell squat first place your feet as wide as your shoulder. Now stances with the toes slightly pointed out and slightly bend your knees with your neck neutrally straight. This is your starting position. Descend into a squat by pushing your hips and butt backward.


  1. Barbell Siff Squat Method

Barbell siff squat

To do a perfect barbell siff squat stand with your feet apart as wide as shoulder and place a barbellon your upper back with an overhand grip. Nowsqueeze your shoulder blades together and tighten your abs. Now move upwards onto the balls of your feet. Like a regular squat, drop your hips first, and then bend your knees to about 90 degrees.


  1. Braced Squat Method

Braced squat

For a braced squat stand with your feet wide apart as wide as your shoulders and hold a weight plate with both hands. Now keep your elbows straight, and raise the weight plate in front of you. Now perform the squat by dropping your hips to the ground by bending your knees.

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  1. Dumbbell Split Squat Method

Dumbbell split squat

For dumbbell split squat position yourself into a fixed stance with the rear foot elevated and front foot forward. Now hold a dumbbell in each hand and let them hang at the sides. This will be your starting position. Now start by descending, flexing your knee and hip, and lower your body down. Keep maintaining good posture throughout the movement. Keep the front knee parallel with the foot as you perform the exercise. Now drive through the heel to extend the knee and hip to return to the starting position.


  1. Goblet Squat Method

Goblet squat

For a perfect and proper goblet squat stand still holding a light kettle bell by the horns close to your chest and mark this as your starting position. Now squat down between your legs until your hamstrings are on your calves and keep your chest and head up and back straight. From this position, take a slight pause and use your elbows to push your knees out.



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