Procaryote
Hip · Strengthening

Weighted Squat

Weighted squat, 3 sets, 8 repetitions, moderate load suitable

Illustration of the Weighted Squat exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Load: moderate, suitable for your level

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

Tips: Keep your back straight and knees aligned with your feet without letting them extend forward. Breathe deeply while descending and exhale while ascending.

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

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
moderate load (dumbbells, barbell, or kettlebell)
Starting position
Standing, feet shoulder-width apart, load held in front or on shoulders
Clinical goal
Muscle strengthening of the hips and legs
Also known as
weighted squat, leg flexion with weight, loaded 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.