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Weighted Squat

Exercise Data

Type: Strength
Main Muscle Worked: Quadriceps
Other Muscles: Calves, Glutes, Hamstrings
Equipment: Other
Mechanics Type: Compound
Level: Intermediate
Sport: No
Force: Push
Your Rating: 


7.5

Out of 10

Good

Exercise Rating Read Weighted Squat Reviews
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Weighted Squat Images

Weighted Squat
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Weighted Squat
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Weighted Squat Guide

Main Muscle: Quadriceps

  1. Start by positioning two flat benches shoulder width apart from each other. Stand on top of them and wrap the weighted belt around your waist with the amount of weight you feel comfortable with. Make sure your toes are facing out.
  2. Once you are standing straight up with the weight hanging in between your legs, position your arms so that they are fully extended to the side of your body. This is the starting position.
  3. Begin by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that are perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
  4. Begin to move the body back up by pushing the floor of the flat bench with the ball of your foot mainly as you straighten the legs again and go back to the starting position. Exhale as you perform this portion of the exercise.
  5. Repeat for the recommended amount of repetitions.

Variations: Instead of using flat benches, you can use any other sort of raised platforms as long as they are sturdy and safe to use.



Alternative Exercises For Weighted Squat

Dumbbell Squat

Muscle Targeted: Quadriceps

8.7

Out of 10

Plie Dumbbell Squat

Muscle Targeted: Quadriceps

7.5

Out of 10

Top 5 Rated Quadriceps Exercises

  1. Rope Jumping
  2. Barbell Full Squat
  3. Barbell Squat
  4. Bicycling
  5. Kettlebell Pistol Squat

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of people found this review helpful

yoo0ssef

Review: Weighted Squat

Exercise Rating
8/10

Aug 21, 2010 12:51 AM: then are full one leg squat are the best

yoo0ssef BodyStats
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of people found this review helpful

Flipp86

Review: Weighted Squat

Exercise Rating
10/10

Jun 16, 2010 6:42 AM: Great exercise, and doesn´t put the same pressure on your back as the barbell.

Flipp86 BodyStats
Height:
5 '8" (1.75m)
Weight:
151.8 lbs
Up 4.4 lbs
Bodyfat:
8.0 %
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