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Applying Squats For Weight Loss

Squats are considered a vital exercise for toning the body thereby increasing the strength and size of the legs and buttocks, as well as developing core strength.If you are looking for the most effective exercises to achieve your fitness goals, be they fat loss, to improve athletic performance, to gain muscle, or simply to stay in shape, the lifting exercises and squat are two of the most effective multi-joint exercises. The reason for this is because exercises like squats and deadlifts engage more muscle groups under heavier loads than almost any other weight bearing exercise, and because of this, they produce the best results. There are several ways to perform squats, for instance, barbells, dumbbells, kettle bells, sandbags, or just body weight. These are all forms of free weighted squats and are far more beneficial than the Smith Machines you often find in your local gym.

Steps or poses

  • There are a number of ways you can do free weighted squats but the squat that the majority of people are familiar with is the barbell back squat, where the barbell rests on the back of your shoulders.
  • While doing the front squat the first process is to cross your forearms like an X while placing the bar on the dimples in your shoulders, which are created when you cross your forearms and lift your elbows up. Make sure you keep your elbows up high enough so that your upper arms are parallel to the ground, and just hold the bar in place with the thumb side of your hands against the but many training and strength coaches believe are more useful to increasing athletic performance, and offer less risk of lower back injuries when compared with the back squat. They are the front squat and the overhead squat.
  • To do the overhead squat you first need to get the bar above your head and your hands in a wide snatch grip. When you are starting out with smaller weights, you can snatch it, and once you get better at doing them and move up to heavier weights, you can clean and press the bar over your head. Once itís there, you can adjust your hands to a wider snatch grip. It is a good idea to start out light and progressively move your way up to heavier weights. It is also a great idea to have someone spot you until you can perform it correctly.


  • Squats are responsible for muscle growth in the body while removing the body flabs.
  • Proper execution of these movements can put the body, particularly the leg area, under a lot of strain but it optimizes the benefits that they bring to developing the leg muscles.


If you have a heavy waist and hip then you can do a full squat exercise when you are not pregnant is recommended (For Women)

Weight Loss Exercise