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Quads · Weighted · Intermediate

How to do Weighted Squat

A weighted squat is a compound lower-body exercise that targets the glutes, quadriceps, hamstrings, and calves. It involves holding a weight while performing a squat, increasing resistance and intensity.

Weighted Squat demonstration
Primary muscles
Quads and Glutes
Also works
Hamstrings and Calves
Equipment
Weighted
Level
Intermediate
Category
Legs

How to do Weighted Squat, step by step

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

Station taken, or training at home? Alternatives to Weighted Squat →

Muscles worked

Weighted Squat works your quads and glutes as the main movers, with help from your hamstrings and calves.

Track Weighted Squat in SPLYT

Weighted Squat is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More quad exercises

All 114 quad exercises →