Weighted Squat

Setup

1. 01Hold a dumbbell, kettlebell, or plate at chest height with both hands.
2. 02Stand with feet shoulder width apart, toes turned slightly out.
3. 03Pull the elbows down and keep the load tight to the body.
4. 04Brace the trunk before descending.

Execution

1. 01Sit down between the hips while the knees track over the toes.
2. 02Descend to at least parallel while the chest stays up.
3. 03Drive through the whole foot to stand back up.
4. 04Re-brace at the top before the next rep.

Checkpoints

• -Heels stay planted through the full rep.
• -The load stays close to the chest, not drifting forward.
• -Depth reaches parallel or below with a neutral spine.
• -Knees track outward in line with the toes.

Common mistakes

• -Letting the weight pull the torso forward.
• -Rising onto the toes at the bottom.
• -Cutting depth as fatigue builds.
• -Caving the knees inward on the way up.