How to Do a Weighted Squat

Squats are one of the best exercises to do to tone up and build strength in the leg muscles and buttocks. It is known as a “compound” exercise since it works more then one major muscle group at a time. However if done incorrectly you can place excess strain on the back and knees. Here is how to perform a safe and effective squat.

Instructions

Difficulty: Easy

Things You’ll Need:

• Weighted bar or barbell with weights or hand weights

1. There are several ways to do a weighted squat. You can use a weighted bar or a standard weightlifting bar that you slide weighted plates onto. You can then rest this bar behind your head on your shoulders. If this is a strain on your shoulders you can also cross your arms in front of your body placing your palms on your chest and rest the bar in the crease of your elbows.
   
   If using a bar is not an option you can hold weights or dumbbells in your hands.
2. Stand with your feet a bit wider then shoulder width apart. Make sure you have a good base of support to help maintain your balance. If your knees are sensitive you can step the feet a bit wider as a wider stance is easier on your knees.
3. Slowly begin to bend your knees, let your low back arch slightly and stick your buttocks out behind you as if you were about to sit in a chair. It is important to stick the buttocks out and not go straight down since you do not want your knees to extend out past your toes when lowering down. When in a squat you should be able to look down and see your toes. If your knees are blocking your view of your feet then shift your weight back more.
4. Only lower down to the point where your buttocks are level with your knees. Going lower then your knees can place too much stress on the joint.
5. Tighten your buttock and leg muscles, press down into the floor, and come up slowly. Be careful to not lock the knees when you return to standing. Sometimes it is best to not stand all the way up but rather to only come up to where the knees are very slightly bent. This prevents you from coming up too fast and pushing the hips forward and locking the knees.
6. Try for three sets of 10. The first set can be with a warm-up set with a lighter weight. Then the second set should be as heavy as you can go so you are fatiguing on the tenth repetition. Then lower the weight slightly for your third set and once again work to fatigue.

Tips & Warnings

• To avoid knee problems, keep checking that your knees do not extend past your toes when squatting