Weighted Squat
Description
The weighted squat refers to any bodyweight squat performed with added external load — typically a dumbbell, kettlebell, weighted vest, or weight plate held at the chest. It is the bridge between bodyweight squats and barbell squats, adding progressive overload while keeping setup minimal.
Muscle Group
Equipment Required
Weighted Squat Instructions
- Choose your loading method: hold a dumbbell or kettlebell at your chest (goblet style), wear a weighted vest, or hold weight plates at your shoulders or sides.
- Stand with feet shoulder-width apart, toes turned out slightly.
- Brace your core. Lift your chest. Position the load against your body.
- Sit your hips back and down as if reaching for a chair.
- Bend your knees and lower until your hip crease drops below your knees.
- Keep your knees tracking over your toes.
- Drive through your full foot to stand. Squeeze your glutes at the top.
- Repeat for the desired number of reps.
Weighted Squat Form & Visual
Weighted Squat Benefits
- Adds progressive overload to bodyweight squats
- Bridge between bodyweight and barbell squats
- Versatile — works with any loading method
- Builds quad, glute, and hamstring strength
- Easy to scale
- Useful when no barbell is available
Weighted Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Adductors
- Core (stabilizer)
- Forearms (grip on dumbbells)
Weighted Squat Variations & Alternatives
- Dumbbell Squat
- Goblet Squat
- Kettlebell Goblet Squat
- Weighted Vest Squat
- Bodyweight Squat
- Barbell Squat
