Weighted Squat
An intermediate compound strength exercise that works the quads.
Starting position
End position
How to Do Weighted Squat
- 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.
- 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.
- 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.
- 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.
- Repeat for the recommended amount of repetitions.
Muscles Worked
Alternatives to Weighted Squat
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
-
1
Weighted Jump Squat
An intermediate compound strength exercise that works the quads, using a barbell.
-
2
Weighted Sissy Squat
An advanced compound strength exercise that works the quads, using a barbell.
-
3
Barbell Full Squat
An intermediate compound strength exercise that works the quads, using a barbell.
-
4
Dumbbell Squat To A Bench
An intermediate compound strength exercise that works the quads, using dumbbells.
-
5
Freehand Jump Squat
An intermediate compound strength exercise that works the quads, needing no equipment.
-
6
Lying Machine Squat
An intermediate compound strength exercise that works the quads, using a machine.
-
7
Smith Machine Pistol Squat
An intermediate compound strength exercise that works the quads, using a machine.
-
8
Squat with Plate Movers
An intermediate compound strength exercise that works the quads, using a barbell.
-
9
Wide Stance Barbell Squat
An intermediate compound strength exercise that works the quads, using a barbell.
-
10
Barbell Hack Squat
An intermediate compound strength exercise that works the quads, using a barbell.
Frequently Asked Questions
What muscles do weighted squat work?
Weighted Squat primarily works the quads. The calves, glutes and hamstrings assist as secondary muscles.
What equipment do I need for weighted squat?
The source dataset does not record equipment for weighted squat. Check the instructions above before you set up.
Weighted Squat: is it suitable for beginners?
Weighted Squat is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of weighted squat?
Weighted Jump Squat, Weighted Sissy Squat, Barbell Full Squat train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my weighted squat reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; weighted squat can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Weighted Squat with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.