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.
How to Do Weighted Squat
- 1Setup
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.
- 2Setup
Engage your core, retract your shoulder blades, and maintain a neutral spine with your chest proud.
- 3
Initiate the movement by pushing your hips back and bending your knees simultaneously, as if sitting into a chair, while inhaling.
- 4
Descend until your thighs are parallel to the floor or slightly below, ensuring your chest remains up and your back straight.
- 5
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.
Variations
Bodyweight Wall Squat
Strengthen your quads and glutes with the bodyweight wall squat. Lean against a wall, slide down into a seated position, and hold.
Bodyweight Overhead Squat
Master the bodyweight overhead squat to build full-body stability, strengthen your core, glutes, and quads.
Weighted Counterbalanced Squat
Master the weighted counterbalanced squat to build powerful glutes and quads. This technique enhances stability and form, allowing deeper, safer squats.
Sled Lying Squat
Perform a Sled Lying Squat to build powerful quads and glutes. Lie face up, push the weighted platform away with your legs, then control the return.
Related Exercises
Bodyweight Squat
Master the bodyweight squat for stronger legs and glutes. This fundamental exercise builds lower body strength, improves mobility, and enhances overall
Barbell Overhead Squat
Master the Barbell Overhead Squat, a challenging full-body exercise that builds strength, stability, and mobility in your legs, core, and shoulders.
PVC Overhead Squat
Master the overhead squat with a PVC pipe to enhance full-body mobility, core stability, and perfect your squat form. Improve shoulder and hip flexibility.
One Leg Quarter Squat
Perform a one-leg quarter squat to build strength and stability in your quads and glutes. This bodyweight exercise improves balance and single-leg power.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Dumbbell Renegade Row to Squat
Build total-body strength with this demanding complex combining renegade rows and explosive squats.
Track Weighted Squat in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free