Upper Legs Exercise · Weighted

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Weighted Squat

The weighted squat demonstration suspends a load from a belt around the hips, with the feet on raised supports and clearance for the hanging weight. It is a belt-loaded squat, not a goblet squat or a barbell resting on the shoulders. Do not copy the raised-support arrangement with unstable household objects.

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Category

Upper Legs

Equipment

Weighted

Target

Glutes

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Weighted Squat

1. Use equipment intended for belt squats and follow its setup and exit instructions.
2. Ask qualified staff to show the model-specific entry, belt connection and unloading sequence before starting.
3. Establish stable footing and enough clearance for the suspended load without using loose or unstable supports.
4. Bend the hips and knees through a controllable squat range while keeping the belt and hanging load clear of the supports.
5. Stand smoothly, then unload and disconnect according to the equipment instructions before stepping away.

Equipment differences

The animation shows suspended loading between elevated feet. A commercial belt-squat machine may use a different platform, cable and release mechanism; follow that model's instructions.

Technique references: Rogue belt-squat setup example. The manufacturer reference describes its own Rhino machine. It supports the distinction of hip-belt loading, not approval of the animation's bench arrangement.

Technique & Form Tips

The resistance is suspended below the pelvis. Holding a dumbbell at the chest or placing a bar on the shoulders changes the load position and is a different setup.

Common Mistakes to Avoid

• Improvised raised supports: Use equipment rated and intended for the load; the illustration does not establish that two loose benches are safe.
• Following a chest-held-weight cue: The demonstrated load hangs from a hip belt rather than being held in the hands.

How to Breathe During This Exercise

Breathe in during the controlled lowering phase and out as you stand, without prolonged breath holding.

Comfort and Control

Stop if the movement causes pain. If you have an existing condition, ask a qualified professional about an appropriate exercise and range. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Weighted Squat mainly targets your Glutes, with your Quadriceps helping support the movement, along with your Hamstrings, Calves.

More Upper Legs Exercises

All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band · Glutes Band Squat Band · Glutes

Equipment Alternatives

Don't have weighted? These target the same glutes with different equipment.

Bodyweight Drop Jump Squat Body Weight · Glutes Band Squat Band · Glutes Barbell Clean-Grip Front Squat Barbell · Glutes Dumbbell Bench Squat Dumbbell · Glutes

FAQ

What muscles does the Weighted Squat work?

The Weighted Squat mainly works your glutes. It also helps strengthen your quadriceps and hamstrings, calves. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Weighted Squat?

You do the Weighted Squat with Purpose-built belt-squat equipment or professionally assessed rated belt and foot supports. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Weighted Squat?

One mistake to watch for is improvised raised supports: Use equipment rated and intended for the load; the illustration does not establish that two loose benches are safe.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Weighted Squat?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Weighted Squat?

The Bodyweight Drop Jump Squat trains your glutes with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.