PlanWorkouts

Exercise 0852 · REF JZuApnB

Weighted Squat exercise animation

Weighted Squat

Category
Upper Legs
Equipment
Weighted
Target
Glutes

Holding extra weight — a dumbbell, plate, or vest — during a bodyweight squat is a simple bridge between bodyweight training and barbell squatting, adding load without the technical demands of racking a bar. It's a practical option for home training or for beginners not yet ready for a barbell squat. Depth and knee tracking should stay the priority as weight increases, not just how much is loaded.

How to Do the Weighted Squat

  1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
  2. Hold a weight in front of your chest or on your shoulders.
  3. Engage your core and keep your chest up as you lower your hips down and back, as if sitting into a chair.
  4. Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
  5. Push through your heels to stand back up, squeezing your glutes at the top.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Weighted Squat primarily targets the Glutes, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves.

More Upper Legs Exercises

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

More Glutes Exercises

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

Equipment Alternatives

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

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes

FAQ

What muscles does the Weighted Squat work?
The Weighted Squat primarily targets the glutes, with the quadriceps and hamstrings, calves assisting.
What equipment do I need for the Weighted Squat?
The Weighted Squat is done with a weighted.
What's a good alternative to the Weighted Squat?
If you don't have access to a weighted, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.