Written by: Somelee Lee of My Path Wellness 3/16/2017

​When trying to lose weight personal training clients are always trying to find the best way to burn calories in the shortest amount of time.  The Squat is one of the best ways to do it.  Here are various ways of doing squats that we find are very beneficial.  Start with the exercise that seems easiest to start with then move up and start working on a harder exercise over time. In no time you'll feel your legs start to get stronger and those calories burning up faster. Below we have a FREE Guide with Videos on how to do Squats.

How to do the perfect squats

1. Keep sending hips backward as the knees begin to bend.

2. Chest and shoulders stay upright

3. Keep the head facing forward with eyes straight ahead for a neutral spine.

How to do a squats in 3 hard steps

1. Barbell back squat – Start with your feet under the bar and your hands in position and get under the bar and into the high bar and adjust your grip if necessary but stay tight. Keep your chest up and elbows down and, squat up to un-rack the bar. Proceed to do your squats.

2. Dumbbell squats- Stand up straight while holding a dumbbell on each hand, position your legs using at shoulder width medium stance with the toes and begin to slowly lower your torso by bending the knees as you maintain a straight posture with the head up.

3. Single legs squat – begin by situating yourself in a seated position. Elevated on leg and set your footing in order to stand up using one leg. Lean forward to position your body weight onto working leg and stand up tall.

How to do a squats in 3 easy steps

1. Chair squat – Stand in front of a chair with your feet hip-width apart, slowly lower your butt toward the chair without actually sitting down and keep your knees over your ankles and place your weight in your heels and straighten your body upright and repeat.

2. Body weight squats – Stand with your feel approximately shoulder width apart. Push your hips back, slowly bending your knees to a 90 degree angle, keep your back straight and eyes looking ahead. Slowly rise to starting position.

3. Wall squats - Stand with your back against a ball pushed up against a wall, placing your feet in front of you. Feet should be hip- distance apart. Bending your knees, slide your back down the ball, as the ball moves down the wall until your knees are at 90 degree angles.

Benefits of the squats exercise

1. Reduce of injury to back and knees

2. It can incorporate it into different styles of training to make it more aerobic

3. Build muscle and strength in the hamstrings, glutes, quads and calves

4. Naturally releasing testosterone and growth hormone