Weighted Squat

Master the weighted squat to build powerful legs and glutes. This compound exercise effectively strengthens your lower body, core, and improves overall

IntermediateThighs Weighted

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of Weighted Squat

Compound

Bodyweight Wall Squat

Thighs · Gluteus Maximus · Body weight

Beginner

Compound

Bodyweight Overhead Squat

Thighs · Gluteus Maximus · Body weight

Intermediate

Compound

Weighted Counterbalanced Squat

Thighs · Gluteus Maximus · Weighted

Intermediate

Compound

Sled Lying Squat

Thighs · Gluteus Maximus · Sled machine

Intermediate

Description

A weighted squat is a compound exercise that targets the thighs, hips, buttocks, quadriceps, and hamstrings. It also strengthens the lower back and core. This exercise is performed by holding a weight on your upper back and then performing a regular squat.

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How to do Weighted Squat

01
Setup
Stand with your feet shoulder-width apart, toes slightly angled out. Rest a barbell across your upper back, just below your neck, gripping it wider than your shoulders.
02
Setup
Engage your core, retract your shoulder blades, and maintain a neutral spine with your chest proud.
03
Initiate the movement by pushing your hips back and bending your knees simultaneously, as if sitting into a chair, while inhaling.
04
Descend until your thighs are parallel to the floor or slightly below, ensuring your chest remains up and your back straight.
05
Drive powerfully through your heels and midfoot, extending your hips and knees to return to the starting upright position, exhaling as you rise.

Tips

Focus on "spreading the floor" with your feet to actively engage your glutes and maintain knee stability throughout the entire movement.
Breathe deeply, inhaling as you descend and exhaling forcefully as you ascend, using a Valsalva maneuver for core stability with heavy loads.
Keep your chest proud and eyes focused slightly forward to help maintain an upright torso and prevent rounding of the upper back.
Ensure your knees track in line with your toes; avoid allowing them to cave inwards (valgus collapse) during the descent or ascent.

Common mistakes

Rounding the lower back during the squat can lead to spinal injury; maintain a neutral spine by bracing your core and keeping your chest up.
Allowing knees to cave inward (valgus collapse) reduces glute activation and strains knee joints; actively push your knees out in line with your toes.
Not squatting deep enough limits glute and hamstring engagement; aim for thighs parallel to the floor or deeper while maintaining good form.

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Questions

What muscles does Weighted Squat work?

Weighted Squat primarily targets Gluteus Maximus, Quadriceps. Secondary muscles include Adductor Magnus, Soleus.

Is Weighted Squat good for beginners?

Weighted Squat is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Weighted Squat?

You need Weighted to perform Weighted Squat. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Weighted Squat?

Focus on "spreading the floor" with your feet to actively engage your glutes and maintain knee stability throughout the entire movement. Breathe deeply, inhaling as you descend and exhaling forcefully as you ascend, using a Valsalva maneuver for core stability with heavy loads. Keep your chest proud and eyes focused slightly forward to help maintain an upright torso and prevent rounding of the upper back. Ensure your knees track in line with your toes; avoid allowing them to cave inwards (valgus collapse) during the descent or ascent.

What are common mistakes when doing Weighted Squat?

Rounding the lower back during the squat can lead to spinal injury; maintain a neutral spine by bracing your core and keeping your chest up. Allowing knees to cave inward (valgus collapse) reduces glute activation and strains knee joints; actively push your knees out in line with your toes. Not squatting deep enough limits glute and hamstring engagement; aim for thighs parallel to the floor or deeper while maintaining good form.