Weighted Squat

An intermediate strength exercise for the quads, calves, glutes and hamstrings, done with a bench or box.

Movement guide

Weighted Squat

Demand · source-assignedMedium (unreviewed)

Equipment requiredOther / check instructions + A bench or box

Muscle focusQuads · Calves · Glutes · Hamstrings

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

Bodyweight squat demonstrated on the 3D figure

3D demoBodyweight squatBeginner · No equipment

Similar move, beginner grade.

This move

Weighted SquatIntermediate · Other / check instructions + A bench or box

Intermediate grade (source-assigned).

Harder option

Pistol squat demonstrated on the 3D figure

3D demoPistol squatAdvanced · No equipment

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.
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.
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.
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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Quads. Also: Calves, Glutes, Hamstrings.

Equipment

Other / check instructions + A bench or box

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Rear-foot-elevated split squat (Bulgarian split squat) demonstrated on the 3D figure

3D demoRear-foot-elevated split squat (Bulgarian split squat)Intermediate · A bench or box

Single-leg high box squat demonstrated on the 3D figure

3D demoSingle-leg high box squatIntermediate · A step + A band

Skater squat demonstrated on the 3D figure

3D demoSkater squatAdvanced · No equipment

Split squat demonstrated on the 3D figure

3D demoSplit squatIntermediate · No equipment

Suspended split squat demonstrated on the 3D figure

3D demoSuspended split squatAdvanced · Other / check instructions

Squats - With Bands demonstrated on the 3D figure

3D demoSquats - With BandsBeginner · A band

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Questions people ask

What muscles does the Weighted Squat work?

Mainly the quads, with help from the calves, glutes and hamstrings.

What equipment do I need for the Weighted Squat?

Other / check instructions + A bench or box.

Is the Weighted Squat good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Bodyweight squat.

What is an easier alternative to the Weighted Squat?

Try the Bodyweight squat. It works similar muscles at a lower grade.

How do I make the Weighted Squat harder?

Progress to the Pistol squat, or add load, range or slower lowering once your form is solid.