Weighted Squat
How to do the Weighted Squat
- 1
Start by positioning two flat benches shoulder width apart from each other. Stand on top of them and wrap the weighted belt around your waist with the amount of weight you feel comfortable with. Make sure your toes are facing out.
- 2
Once you are standing straight up with the weight hanging in between your legs, position your arms so that they are fully extended to the side of your body. This is the starting position.
- 3
Begin by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that are perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
- 4
Begin to move the body back up by pushing the floor of the flat bench with the ball of your foot mainly as you straighten the legs again and go back to the starting position. Exhale as you perform this portion of the exercise.
- 5
Repeat for the recommended amount of repetitions.
How to program the Weighted Squat
Sets and reps
As a compound movement, the Weighted Squat responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Weighted Squat is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Weighted Squat into a plan
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Frequently asked questions
What muscles does the Weighted Squat work?
The Weighted Squat primarily targets the Quadriceps. It also recruits the Calves, Glutes, Hamstrings as supporting muscles.
What equipment do I need for the Weighted Squat?
You need Other. Difficulty level: Intermediate.
How many sets and reps of the Weighted Squat should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
