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Weighted Squat

The Weighted Squat primarily targets your Quadriceps, with support from Calves, Glutes, Hamstrings. It is best suited to intermediate lifters.

Intermediate level · Equipment: Other · Compound · Push

Primary muscles: Quadriceps Secondary muscles: Calves, Glutes, Hamstrings

How to perform Weighted Squat

  1. Step 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. Step 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. Step 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. Step 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. Step 5. Repeat for the recommended amount of repetitions.

Frequently asked questions

Which specific muscle groups are primarily engaged during a weighted squat?

The exercise primarily targets the quadriceps, which are responsible for knee extension. While other muscles assist in stabilization, the quads perform the majority of the mechanical work.

What is a common technical error to avoid when performing weighted squats?

Avoid allowing the knees to collapse inward, known as knee valgus, which can place undue stress on the joints. Maintain a neutral spine and keep the weight distributed across the mid-foot.

How should a beginner progress toward using heavy weights in the squat?

Beginners should start with bodyweight squats to master the movement pattern before adding external resistance. Transitioning to a goblet squat with a light dumbbell is an effective way to introduce loading.

What depth should be achieved for optimal quadriceps development?

Aim for a depth where the thighs are at least parallel to the floor to ensure full recruitment of the quadriceps. Greater depth can be beneficial provided the lifter maintains a flat back and stable heels.

What is the recommended set and rep range for building strength and hypertrophy?

For general strength and muscle growth, perform 3 to 5 sets of 8 to 12 repetitions. Ensure the weight is heavy enough to reach near-failure while maintaining strict technical form.

Sample sets & reps for Weighted Squat

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Quadriceps exercises

  • All Fours Quad Stretch — stretch
  • Alternate Leg Diagonal Bound — other
  • Barbell Full Squat — barbell
  • Barbell Hack Squat — barbell
  • Barbell Lunge — barbell

See all Quadriceps exercises →

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