TETSUWeighted Squat
The Weighted Squat is a weighted exercise for the upper legs that primarily targets the glutes, with the quadriceps, hamstrings and calves assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Weighted Squat
- Stand with your feet shoulder-width apart, toes pointing slightly outward.
- Hold a weight in front of your chest or on your shoulders.
- Engage your core and keep your chest up as you lower your hips down and back, as if sitting into a chair.
- Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
- Push through your heels to stand back up, squeezing your glutes at the top.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Weighted Squat work?
The Weighted Squat primarily targets the glutes. The quadriceps, hamstrings and calves work as supporting muscles.
What equipment do I need for the Weighted Squat?
You need added weight — a plate, dumbbell, or weight vest — to load the Weighted Squat.
How many sets and reps of the Weighted Squat should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Weighted Squat works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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