Weighted Squat

What is Weighted Squat? Weighted squat is a strength training exercise that targets the lower body, primarily focusing on the quadriceps, hamstrings, and glutes. It involves performing a squat while holding weights such as dumbbells, barbells, or kettlebells to increase resistance and challenge the muscles further.

Tutorial

1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
2. Hold the weights at shoulder height or rest a barbell on your upper back.
3. Engage your core, keep your chest up, and lower your body by bending your knees and hips.
4. Lower down until your thighs are parallel to the ground or lower, ensuring your knees do not extend past your toes.
5. Push through your heels and return to the starting position.

Common Mistakes

• Allowing the knees to collapse inward.

• Arching or rounding the back. - Lifting the heels off the ground.

• Not squatting low enough. - Using improper weight that compromises form.

Tips for Better Results

• Focus on maintaining proper form throughout the exercise.

• Start with lighter weights to master the technique before progressing to heavier loads. - Breathe in on the way down and exhale on the way up.

• Warm up adequately before performing weighted squats to prevent injury. - Incorporate variations such as goblet squats or front squats to target different muscle groups.

Muscles Worked

• Quadriceps - Hamstrings - Glutes - Calves - Core