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All exercises

Weighted squat

Intermediate

Weighted squat is a compound weight plate exercise for the quads, also working the glutes, hamstrings, and calves.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalves

Equipment
Weight plate
Movement
Legs
Type
Compound
Logged as
Bodyweight + added weight
Suggested rest
2 min

How to do it

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

What to do instead

  • Curtsey squatBodyweight
  • One leg squatBodyweight
  • Potty squat with supportBodyweight
  • Single leg squat (pistol) maleBodyweight
  • Frankenstein squatBarbell
  • Weighted cossack squatsWeight plate

Easier variations

  • Curtsey squatBodyweight
  • Potty squat with supportBodyweight
  • Sled lying squatSled
  • Smith full squatSmith machine

Harder variations

  • Dumbbell single leg squatDumbbell
  • Weighted cossack squatsWeight plate
  • Barbell zercher squatBarbell
  • Kettlebell pistol squatKettlebell
Logged today · 2 min restWeighted squat

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