Weighted Squat
The Weighted Squat is a intermediate compound movement that activates 4 muscle groups simultaneously. It primarily targets the Quadriceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. The calves and glutes and hamstrings assist as stabilizers throughout the range of motion.
How to Weighted Squat
- 1
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.
- 2
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.
- 3
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.
- 4
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.
- 5
Repeat for the recommended amount of repetitions.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Weighted Squat work?
The Weighted Squat primarily works the Quadriceps. Secondary muscles include the Calves, Glutes, Hamstrings, which assist during the movement.
Is the Weighted Squat good for beginners?
The Weighted Squat is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Weighted Squat?
You need other to perform the Weighted Squat. Most commercial gyms will have this available.
Track your estimated one-rep max over time. Use our 1RM calculator to see where you stand, or let RepStack compute it automatically after every set.
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