7 squat variations to boost metabolism and support weight loss | XpertsReviews.com

If there’s one exercise that manages to tick all the fitness boxes – strength, fat burning, mobility and endurance – it’s the humble squat. Simple, effective, and suitable for almost everyone, squats work several large muscle groups at once, making them one of the best movements for boosting your metabolism. When these muscles engage, your body naturally burns more calories, even at rest. But here’s the cool part, you don’t have to stick to just one type of squat. The fitness expert explains that different squat variations challenge your muscles in unique ways, helping you break plateaus, build strength faster, and promote healthy weight loss.

Squat variations for weight loss

Here are 7 variations of squats that can increase metabolic rate and promote weight loss:

1. Bodyweight Squat

A great beginner-friendly move that strengthens the legs, core and glutes. It improves mobility and increases calorie expenditure by targeting the main muscle groups. How to do it:

• Stand with your feet hip-width apart.
• Keep your body tight 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 come back up.
• Maintain a neutral spine and even breathing throughout.

2. Jump and squat

“A powerful move that elevates heart rate, improves metabolism and accelerates calorie burning. This squat variation is ideal for losing weight and strengthening leg muscles,” says fitness expert Varun Rattan. How to do it:

• Start with a regular squat.
• As you stand, explode upward into a jump with your arms swinging to gain momentum.
• Land softly with knees bent and immediately move on to the next repetitions.
• Keep movements controlled to protect your joints.

3. Goblet squat

“Holding a weight (dumbbell or kettlebell) increases resistance, helping to strengthen the glutes, quads, and core stability,” suggests Rattan. This also promotes better squatting posture. How to do it:

• Hold a dumbbell close to your chest.
• Stand with your feet slightly wider than hip-width apart.
• Lower into a squat by pushing your hips back and keeping your elbows inside your knees.
• Press up while keeping your body tight.

4. Sumo squat

Targets the inner thighs and glutes more intensely than traditional squats. It improves lower body tone and adds variety for metabolic benefits. How to do it:

• Place your feet wider than shoulder-width apart, with your toes facing out.
• Lower your hips down while keeping your knees in line with your toes.
• Pause at the bottom, then rise through your heels.

5. Overhead squat

Ideal for improving posture, mobility, balance and overall strength. It engages the core and upper body as well as the legs, thus promoting calorie burning. How to do it:

• Hold a stick or light dumbbells above your head with your arms fully extended.
• Stand straight with your feet shoulder-width apart.
• Squat down while keeping your arms straight.
• Stand up without letting your arms fall forward.

6. Squat with dumbbells

This exercise adds resistance to strengthen the legs, improve muscle definition and boost metabolism to lose fat. How to do it:

• Hold dumbbells at your sides.
• Stand with your feet hip-width apart.
• Lower into a squat by pushing your hips back and bending your knees.
• Keep your shoulders relaxed and your body engaged as you stand up.

7. Band squat

“Resistance bands add tension throughout the movement, activating the glutes and improving lower body strength and stability,” says Rattan. How to do it:

• Place a resistance band above your knees.
• Stand with your feet slightly wider than hip-width apart.
• Lower yourself into a squat position while pressing your knees outward against the band.
• Get up while maintaining constant tension.

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