Weighted Squat

Weighted Squat


This exercise involves holding a weight on your shoulders while squatting down and standing back up. It targets the muscles in your legs, glutes, and core.

Muscle Group

Equipment Required

Weighted Squat Instructions

  1. Start by standing with your feet shoulder-width apart and your toes pointing slightly outward.
  2. Hold a weight (such as a dumbbell or kettlebell) with both hands and rest it on your chest.
  3. Engage your core and slowly lower your body down into a squat position, keeping your back straight and your knees in line with your toes.
  4. Lower your body until your thighs are parallel to the ground, or as low as you can comfortably go.
  5. Pause for a moment, then push through your heels to stand back up to the starting position.
  6. Repeat for the desired number of reps.

Weighted Squat Form & Visual

Weighted Squat

Weighted Squat Benefits

  • Strengthens lower body muscles including quadriceps, hamstrings, and glutes
  • Improves overall lower body stability and balance
  • Increases bone density and reduces risk of osteoporosis
  • Boosts metabolism and aids in weight loss
  • Improves athletic performance in activities such as running and jumping
  • Can be modified to target specific muscle groups or accommodate injuries

Weighted Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Weighted Squat Variations & Alternatives

  • Front Squat
  • Back Squat
  • Overhead Squat
  • Zercher Squat
  • Goblet Squat
  • Box Squat
  • Sumo Squat
  • Bulgarian Split Squat
  • Jump Squat
  • Pistol Squat