Procaryote
Knee · Strengthening

Weighted Squat with Elevation

Weighted squat with elevation, 3 sets, 10 repetitions, light to moderate load

Illustration of the Weighted Squat with Elevation exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Load: light to moderate

Description: Stand with feet shoulder-width apart or hip-width apart, torso upright. Slowly bend the hips and knees, slightly pushing the pelvis back until approximately 90 degrees, keeping heels on the ground and knees aligned with the feet. During the descent, lift the load or arms in front of you without moving the torso, then return to the standing position by extending the legs.

Tips: Keep your back straight and core stable throughout the movement. Ensure that the knees do not collapse inward and that the heels remain firmly on the ground.

Progression: Gradually increase the load or the number of repetitions as the movement becomes easy and controlled.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
light to moderate load (dumbbells, kettlebell, or free weights)
Starting position
Standing, feet shoulder-width or hip-width apart
Clinical goal
Muscle strengthening of the legs and knee stabilization
Also known as
squat avec poids, flexion jambes avec charge, squat bras levés

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.