Weighted Squat

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Weighted Squat

Instructions

Preparation

Place weight on dip belt around waist. Step up onto boxes or benches spaced apart; foot on each bench. Arms can be extended forward throughout exercise.

Execution

Bend knees forward slightly while allowing hips to bend back behind, keeping back straight and knees pointed same direction as feet. Squat down until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat.

Comments

Keep head forward, back straight, chest high, and feet flat on surface; equal distribution of weight through forefoot and heel. Knees should point same direction as feet throughout movement. See Squat Analysis.

Classification

 Utility: Basic or Auxiliary
 Mechanics: Compound
 Force: Push

Muscles

Target

Synergists

Dynamic Stabilizers

 

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