Weighted Squat
Weighted Squat is a powerful exercise that helps to build strength and power in the lower body. It is performed by standing between two flat benches with a weighted belt around the waist and the arms extended to the sides. Then, the knees are bent until the upper legs are parallel to the floor. Finally, the body is pushed back up to the starting position. This exercise is a great way to increase strength and power in the lower body and can be modified by using different raised platforms.
Type:
Strength
Muscles Used:
Quadriceps
Level:
Beginner
Equipment:
Other
Benefits Of This Exercise
- Develops strength and power in the lower body
- Improves balance and stability
- Increases flexibility in the hips, legs, and back
- Burns calories and can help with weight loss
- Can be modified to adjust difficulty level
- Improves coordination and balance
- Builds core strength
- Helps to increase bone density
Step by Step Instructions For Weighted Squat
- Position two flat benches shoulder width apart from each other, ensuring they are stable.
- Stand on top of the benches and wrap the weighted belt around your waist, adjusting the weight to your comfort level. Make sure your toes are facing out.
- With the weight hanging between your legs, extend your arms fully to the sides of your body. This is your starting position.
- Bend your knees while maintaining a straight posture and keeping your head up. Lower yourself until the angle between your upper legs and calves is slightly less than 90-degrees. Inhale during this portion of the movement.
- Ensure that the front of your knees forms an imaginary straight line with your toes, perpendicular to the front. If your knees extend past this line, you are placing undue stress on your knees and performing the exercise incorrectly.
- Push the floor of the flat bench with the ball of your foot to begin moving your body back up. Straighten your legs and return to the starting position. Exhale during this portion of the exercise.
- Repeat the exercise for the recommended number of repetitions.
Variations: Instead of using flat benches, you can use other sturdy and safe raised platforms.
Warm Up Tips
- Position two flat benches shoulder width apart from each other.
- Stand on top of the benches and wrap the weighted belt around your waist.
- Make sure your toes are facing out.
- Position your arms fully extended to the side of your body.
- Start by bending your knees while maintaining a straight posture and keeping your head up.
- Continue bending down until your upper legs are slightly less than 90-degrees from your calves.
- Inhale as you perform this part of the movement.
- Make sure your knees are in line with your toes, forming an imaginary straight line.
- Avoid placing undue stress on your knees by keeping them behind your toes.
- Push the floor of the flat bench with the ball of your foot to move your body back up.
- Straighten your legs and return to the starting position.
- Exhale as you perform this part of the exercise.
- Repeat for the recommended number of repetitions.
- Use sturdy and safe raised platforms instead of flat benches if desired.
Weighted Squat Safety Tips
- Ensure that the flat benches or raised platforms you are using are sturdy and safe to use.
- Choose a weight for the weighted belt that you feel comfortable with and can handle safely.
- Position your toes facing out to maintain proper form during the exercise.
- Maintain a straight posture with your head up throughout the exercise to avoid straining your back.
- Do not let your knees go past your toes while bending down, as this can put undue stress on your knees. Keep your knees in line with your toes.
- Inhale as you lower your body down and exhale as you push back up to the starting position.
- Start with a lower weight and gradually increase the weight as you become more comfortable and confident with the exercise.
- Perform the exercise for the recommended amount of repetitions, but listen to your body and stop if you feel any pain or discomfort.
- If you have any pre-existing knee or back issues, consult with a healthcare professional before attempting this exercise.
Incorporating Into Other Workouts
Weighted Squat is a versatile exercise that can be incorporated into various workouts to target the lower body muscles and improve strength and power. Here are some ways to incorporate this exercise type into workouts:
1. Lower Body Strength Workout: Include weighted squats as a primary exercise in your lower body strength routine. Perform 3-4 sets of 8-12 repetitions with a challenging weight. Rest for 1-2 minutes between sets. You can use flat benches or other sturdy raised platforms as mentioned in the variations.
2. Full-Body Circuit Training: Add weighted squats to a circuit training routine for a total body workout. Combine squats with other exercises like push-ups, lunges, planks, and rows. Perform each exercise for a specific time (e.g., 30 seconds) and move on to the next exercise without rest. Complete 3-4 rounds of the circuit with a short rest between rounds.
3. HIIT (High-Intensity Interval Training): Incorporate weighted squats into a HIIT workout to elevate your heart rate and burn calories. Alternate between 30 seconds of intense squatting and 30 seconds of rest or active recovery exercises like jumping jacks or mountain climbers. Repeat this pattern for 10-15 minutes to create an effective HIIT session.
4. Leg Day Superset: Pair weighted squats with another lower body exercise to create a superset. Perform a set of squats followed immediately by a set of another exercise like lunges