The squat is one of the most recommended strength-training exercises for weight loss. Weighted squats call upon all of the lower-body muscles and recruit some back and abdominal muscles for support, Wilson says. "These exercises burn more calories because more muscles are working."
Begin with bodyweight squats, then you can add dumbbells, kettlebells, or a barbell as you progress. Here's how to do a dumbbell goblet squat (shown):
- Stand with your feet wider than shoulder-width apart with your toes pointed slightly out. Hold a dumbbell at chest level with both hands.
- Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor, or as low as is comfortable for you.
- Push into your feet to straighten your legs and stand up, returning to the starting position. That's one rep.
- Do three sets of 10-12 reps.
