How Squats Build Muscle, Burn Fat and Boost Metabolism

Some form of squat exercise should be a part of every strength workout you do. The squat will help you build more muscle, burn more fat and speed up your metabolism. The squat will not injure you if you do the exercise correctly.

Learn how to do the barbell squat exercise to prevent injury.

There is probably no other exercise that has a greater impact on your body's musclebuilding, metabolism and energy expenditure. Why? Because the squat is a total body movement exercise.

This means your legs (especially quadriceps, hamstrings and glutes), abdominals and lower back are targeted. Even your arms and shoulders will feel the effects of the exercise.

I would recommend doing squats without machines or weight belts. This will force you to learn how to stabilize your body without artificial support. And, there's no reason to "max out" on squats. There are other ways to calculate your one-rep max on the squat exercise.

If you are not able to perform squats with barbell or dumbbell weights because of injury, then start with bodyweight squats.

There are many variations of the squat exercise. Some are: barbell squats, dumbbell squats, bodyweight squats, one-legged squats, Bulgarian split squats (pictured below), side squats, prisoner squats, sumo squats, sissy squats, hack squats and front squats.

They are all good to work into your routine at some point. Keep in mind that one-legged exercises are more intense than two-legged exercises.

Here are 3 reasons to do squats and burn more fat:

1. The squat works the major muscle groups. To recruit more muscle fibers during workouts and improve your fat loss success, focus more on multi-joint or compound exercises like the squat.

Compound exercises will help you burn more fat because of the intensity of working large muscle groups in your body. You will also burn more calories and fat after your workout.

2. You will tone your bulky and shapely fast twitch muscle fibers better with the squat exercise. I am talking mainly about your butt, hips and thighs. Everyone wants to shape these areas!

3. Work your core with squats. Research shows that the abdominal muscles are engaged more when doing squats than they are doing many of the more popular ab exercises.

Your lower back will also get quite a workout. If you do the exercise correctly, you won't injure your low back.

The are many other reasons to do the squat exercise. Include some type of squat in every strength training workout.

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!  It has 3 levels:  beginner, intermediate and advanced and also includes fat-burning menus.


  1. Very important tips for keeping body fit. Thanks for this advice and information.
    Personlig trener Stavanger


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About Mark


Mark Dilworth is a Lifestyle and Weight Management Specialist and since 2006 he has owned Your Fitness University, Her Fitness Hut, My Fitness Hut, Sports Fitness Hut.

Mark has helped thousands of clients and readers make lifestyle changes that lead to better long-term health, which includes acceptable body fat and ideal body weight.He does not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.

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