Weighted Squat
Weighted Squat is a resistance exercise - strength exercise involving Quadriceps, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps, Gluteus maximus
- Secondary muscles
- Adductor magnus, Gluteus medius, Abdominals
- Exercise type
- Resistance exercise - strength
Exercise technique
- Platforms
Set equal-height, nonslip, tip-resistant supports for both feet.
- Belt
Fit the weight belt correctly around your hips.
- Hanging load
Suspend the chained weight in the gap between platforms.
- Stance
Balance your feet on the supports with toes slightly outward.
- Squat
Bend knees and hips while allowing the weight to descend vertically through the gap.
- Bottom limit
Reverse before the load touches the floor or the feet slide.
- Rise
Push through both soles into the platforms to stand.
Key technique points
- Two unstable benches are not safe platforms.
- Lock the belt connection beforehand.
- Keep the chain from rubbing your knees.
- Do not swing the hanging load.
- Keep the entire foot on each platform.
- Support and secure the load before removing it.
Common mistakes
Tipping support
The standing surface moves under load.
Loose belt
Resistance shifts around the waist.
Catching the chain
The descent path is interrupted.
Resting the load on the floor
Resistance unloads at the bottom.
Standing on a platform edge
Foot contact area narrows.
Torso swing
The hanging load acts as a pendulum.
Frequently asked questions
Weighted Squat: why is “Tipping support” a mistake?
The standing surface moves under load.
Weighted Squat: why is “Loose belt” a mistake?
Resistance shifts around the waist.
Weighted Squat: why is “Catching the chain” a mistake?
The descent path is interrupted.
Weighted Squat: why is “Resting the load on the floor” a mistake?
Resistance unloads at the bottom.
Weighted Squat: why is “Standing on a platform edge” a mistake?
Foot contact area narrows.
Weighted Squat: why is “Torso swing” a mistake?
The hanging load acts as a pendulum.
What should I focus on when doing Weighted Squat?
Two unstable benches are not safe platforms. Lock the belt connection beforehand. Keep the chain from rubbing your knees. Do not swing the hanging load. Keep the entire foot on each platform. Support and secure the load before removing it.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.