How to do the Weighted Squat
Weighted Squat is a beginner multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using weighted, it falls under the strength category. Secondary muscles engaged include Quadriceps and Hamstrings.
Weighted Squat demonstration · © GymiaFit
Weighted Squat at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Calves
- Equipment
- Weighted
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Weighted Squat step by step
- 1Stand with your feet shoulder-width apart, toes pointing slightly outward.
- 2Hold a weight in front of your chest or on your shoulders.
- 3Engage your core and keep your chest up as you lower your hips down and back, as if sitting into a chair.
- 4Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
- 5Push through your heels to stand back up, squeezing your glutes at the top.
- 6Repeat for the desired number of repetitions.
Weighted Squat — questions
What muscles does the Weighted Squat work?
The Weighted Squat primarily targets the Glutes. It also recruits the Quadriceps, Hamstrings, Calves as secondary movers.
What equipment do I need for the Weighted Squat?
You need weighted. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Weighted Squat suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Weighted Squat?
Weighted Cossack Squats (male), Weighted Lunge With Swing, Weighted Stretch Lunge train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Weighted Squat demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.