Why is a squat better for fat loss than a leg extension?

The reason a squat is more effective for fat loss compared to a leg extension relates significantly to the amount of muscle mass engaged during the exercise. Squats are a compound movement that engages multiple major muscle groups, including the quadriceps, hamstrings, glutes, and even stabilizing muscles in the core and back. This extensive engagement of muscle leads to a higher calorie expenditure during the exercise itself and increases the overall metabolic rate after the workout, resulting in more fat being utilized during recovery.

Furthermore, the greater the muscle mass involved in an exercise, the more energy is required not only during the activity but also in the recovery phase. This phenomenon is known as excess post-exercise oxygen consumption (EPOC), where the body continues to burn calories at an elevated rate after the workout is completed. In contrast, leg extensions are isolation exercises that primarily target just the quadriceps, engaging less overall muscle mass and consequently producing a lesser metabolic response.

Understanding these aspects highlights why squats are more effective for fat loss than leg extensions, primarily due to their influence on muscle recruitment and the metabolic demands placed on the body.