Weighted Squat
Muscles worked
Instructions
- 1Start 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.
- 2Once 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.
- 3Begin 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.
- 4Begin 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.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Weighted Squat
The weighted squat on benches is an unusual squat variation that uses two flat benches to elevate the feet, combined with a weighted belt hanging between the legs for added resistance. This elevated stance slightly increases the range of motion compared to a floor-based squat, while demanding more balance since the base of support is narrowed to the width of the benches. The muscle work stays centered on the quadriceps, with notable glute and hamstring involvement, but loading through a hanging belt rather than a bar across the shoulders changes how the mechanical stress is distributed and limits axial spinal compression. It's an interesting variation for lifters looking to vary their squat stimulus or who don't have access to a squat rack with an Olympic bar.
check_circleBenefits
- check_circleSlightly increases range of motion
- check_circleLimits axial spinal compression
- check_circleBuilds balance through a narrower base of support
- check_circleGood alternative without a squat rack
lightbulbExecution tips
- lightbulbCheck that the benches are stable before adding load
- lightbulbKeep your torso upright despite the narrower base
- lightbulbStart with a light load to get used to the balance demand
- lightbulbMake sure your toes stay pointed outward
warningCommon mistakes
- warningUsing unstable or overly narrow benches
- warningLoading too much weight before mastering the balance
- warningLetting the torso lean excessively forward
- warningIgnoring stability while focusing only on the load
helpFrequently asked questions
What's the benefit over a classic squat?expand_more
It allows a slightly greater range of motion and distributes the load differently, without axial compression on the shoulders.
Do I need special benches?expand_more
No, two stable flat benches of equal height are enough, as long as they safely support your weight.
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