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Deep knee bends are a challenging squat exercise.
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A deep knee bend, which is essentially a full squat, is a strength-training exercise that effectively burns fat. Although it doesn't burn as many calories as a cardio workout, by building muscle, deep knee bends boost your metabolism. This means they burn more calories in the long run. Do at least two strength-training workouts a week that include deep knee bends to reap the benefits of this fat-burning and muscle-strengthening exercise.
Deep knees bends, or squats, can be part of a calorie-torching workout, which can help burn fat.
Understand Deep Knee Bends
Deep knee bends build your quads, glutes, hip abductors, hamstrings and calves. Stand with your spine straight and your feet hip-width apart. Hold your arms straight in front of you for balance. Bend at your knees, lowering your hips down and back. Focus on keeping your back flat, squeezing your abs for balance. Slowly straighten and return to the standing position to complete one rep.
Burn Some Calories
To burn fat, you need to burn calories. Deep knee bends burn calories just like any exercise. Working more muscles at once means deep knee bends burn more calories than many strength-training exercises. According to Harvard Medical School, doing moderate strength training a 155-pound person burns about 112 calories in 30 minutes, and a 185-pound person burns about 133 in the same time. However, doing vigorous strength training, like challenging yourself with several reps of deep knee bends, burns 223 calories in half an hour for a 155-pound person, and 266 for a 185-pound person.
Build Some Muscle
Since deep knee bends work so many muscles at once, they help you gain more muscle faster than exercises that single out one muscle. The more muscle mass you have, the higher your metabolism because muscle burns more calories than fat. That's how building more muscle mass with deep knee bends helps you burn more fat in the long run.
Add Some Variety
If you're a beginner, start by aiming for 10 reps in one workout. Once you reach that goal, aim to do two sets of 10 reps. Once you can perform 20 reps per set, add resistance to your squats by holding dumbbells in either hand. Let them hang straight down by your sides with your palms facing your legs. Once you can do two sets of 40 reps, move up to a heavier dumbbell. If you want to continue building muscle, you have to increase your intensity as you improve.