Fitness experts reveal 7 squat variations that will boost your metabolism and help you lose weight

If there’s one exercise that ticks all the boxes for fitness: strength, fat burning, mobility, and endurance, it’s the humble squat. Simple, effective, and suitable for almost everyone, squats are one of the best movements to work multiple large muscle groups at once and rev up your metabolism. When these muscles are active, your body naturally burns more calories, even when you’re at rest. But here’s where it gets interesting. You don’t have to stick to just one type of squat. Fitness experts explain that different squat variations uniquely challenge your muscles, break through plateaus, build strength faster, and support healthy weight loss.

Squat variations for weight loss

Here are seven variations of squats that can increase your metabolic rate and support weight loss.

1. Bodyweight squats

A beginner-friendly move that strengthens your legs, core, and glutes. Improves mobility and increases calorie burn by targeting key muscle groups. manner:

• Stand with your feet hip-width apart.
• Tighten your core and push your hips back as if you were sitting in a chair.
• Lower until your thighs are parallel to the floor, then press through your heels to return to the starting position.
• Keep your spine neutral and your overall breathing steady.

2. Jump squat

“A powerful movement that increases your heart rate, improves your metabolism, and helps burn calories. This squat variation is perfect for losing weight and strengthening your leg muscles,” says fitness expert Varun Ratan. manner:

• Start with regular squats.
• As you rise, swing your arms and jump upwards.
• Bend your knees and land softly, then immediately move on to the next rep.
• Control your movements to protect your joints.

3. Goblet squat

“Lifting weights like dumbbells or kettlebells increases resistance and strengthens the stability of your glutes, quads, and core,” suggests Rattan. It will also improve your squat posture. manner:

• Hold the dumbbells close to your chest.
• Stand with your feet slightly wider than hip-width apart.
• Push your hips back and elbows inside your knees to get into a squat position.
• Push upwards, keeping your core tight.

4. Sumo squat

Targets the inner thighs and glutes more intensely than traditional squats. It strengthens your lower body tone and adds versatility with metabolic benefits. manner:

• Place your feet wider than shoulder width apart and point your toes outward.
• Lower your hips straight down, keeping your knees in line with your toes.
• Stop at the bottom and work your way up from your heels.

5. Overhead squat

Great for improving posture, mobility, balance, and overall strength. It strengthens your core and upper body along with your legs, helping you burn calories. manner:

• Hold a stick or light dumbbells above your head with your arms fully extended.
• Stand tall with your feet shoulder-width apart.
• Squat down while keeping your arms straight.
• Stand up without dropping your arms in front of you.

6. Dumbbell squats

This exercise adds resistance to strengthen your legs, improve muscle definition, increase your metabolism and reduce fat. manner:

you may also like

• Hold the dumbbells at your sides.
• Stand with your feet hip-width apart.
• Push your hips back and bend your knees to get into a squat position.
• Relax your shoulders and tighten your core as you stand up.

7. Band squats

“Resistance bands increase tension during movements, activate the glutes, and improve lower body strength and stability,” says Rattan. manner:

• Place a resistance band on your knees.
• Stand with your feet slightly wider than hip-width apart.
• Get into a squat position, pressing your knees outward against the band.
• Stand up while maintaining a certain amount of tension.

These squat variations will help you burn calories and lose weight.