Weighted Squat

Squats performed with added weight resistance to increase lower body strength and muscle development in the quads and legs.

Instructions

1. Position yourself standing on two flat benches placed shoulder-width apart.
2. Wrap a weighted belt around your waist with your desired weight, ensuring it sits securely.
3. Stand upright with your weight evenly distributed and toes facing outward, arms extended to the side.
4. Bend at the knees while maintaining an upright posture and keeping your head up.
5. Continue lowering your body until your thighs are parallel to the floor (approximately 90-degree knee angle).
6. Inhale as you perform the descent phase.
7. Push through the midfoot and ball of your foot to drive upward, returning to the starting position.
8. Exhale as you drive back up to standing.
9. Repeat for the prescribed number of repetitions.

Tips

• Ensure your knees track over your toes and don’t collapse inward.
• Keep your chest up and maintain a neutral spine throughout the movement.
• Your front knee should track over your ankle without extending significantly past your toes.
• Lower yourself in a controlled 2-3 second descent to maximize muscle engagement.
• Maintain tension in your core throughout the entire movement.
• If balance is challenging using benches, perform this exercise from the ground with dumbbells held at your sides.