Skip to Content

Do Squats Burn Back Fat? (Explained For Beginners)

Many gym-goers have a burning desire to burn back fat.

(Pun intended.)

If that’s you, you may be wondering which exercises you should do to achieve this goal.

So, in this article, we look at whether squats burn back fat, and other exercises that can help slim your upper body.

Man doing a squat in a gym

Do Squats Burn Back Fat?

The most important thing to know when it comes to reducing back fat is that you can’t target specific are to burn fat from.

You can do lots of fat-burning exercises, and eventually, you will lose fat from all areas of your body.

(Including your back.)

The order in which body fat is reduced isn’t something you can control though.

Since squats burn a lot of calories, they can help burn back fat.

You may not notice any reduction in back fat in the short term, but if you do squats as part of a fat-burning program, you can definitely slim your upper body as a result.

The Key To Losing Back Fat

One of the most crucial parts of burning fat is being in a calorie deficit every day.

This means that you’re burning more calories than you’re consuming.

Although your training program won’t be able to directly target back fat, being in a calorie deficit over time will result in fat loss.

And eventually, this fat will be burned from your upper body.

How Many Squats Should You Do To Burn Back Fat?

This will depend on your current strength and fitness levels as well as how many squats you can do already.

But, as a general rule, 2 to 3 sets of 12 to 15 squats can be good for burning fat.

Alternatively, you can do as many squats as you can before reaching failure, then resting for a minute and repeating the cycle a couple more times.

How Often Should You Do Squats To Burn Back Fat?

This will also depend on your current fitness levels as well as your overall fitness goals.

Doing squats 2 to 3 times a week might be suitable for some intense fat-burning programs.

However, others may be suited to once a week.

For most fat burning programs, doing squats at least twice a week will be beneficial.

woman holding her back fat


In summary, squats won’t directly burn back fat but they can help you lose weight as part of a fat loss program.

That’s all for this article, but you might be interested in leg curl vs squat? Or is 315 a good squat?

Hope this helped!


Calorie Deficit For Fat Loss

Why You Can’t Target Fat Loss to Specific Body Parts