Procaryote
Hip · Strengthening

Assisted squat with load

Assisted squat with load, 3 sets, 8 repetitions, tempo 2-0-2

Illustration of the Assisted squat with load exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Tempo: 2 seconds to descend, no pause, 2 seconds to ascend

Description: Stand with feet shoulder-width apart, holding a light load in front or on your shoulders. Simultaneously flex the hips and knees by pushing the pelvis backward, keeping heels on the ground and back straight, until the knees are aligned with the feet. Rise by extending the hips and knees to return to the standing position.

Tips: Keep the trunk well aligned and avoid letting the knees go beyond the toes. Control the movement respecting the tempo to maximize muscle strengthening.

Progression: Gradually increase the load or the number of repetitions as the exercise becomes easier, while maintaining proper technique.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
light load (dumbbell, kettlebell, or barbell)
Starting position
Standing, feet shoulder-width apart, load held in front or on shoulders
Clinical goal
Muscle strengthening of hips and legs
Also known as
squat with weights, leg flexion with load, guided squat

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.