Braced Squat
Muscle Groups: Quads, Glutes, Shoulders
Braced Squat focuses on Quads, Glutes, Shoulders, with Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Braced Squat with proper form and technique.
- 1
Stand tall with your feet shoulder-width apart, holding a dumbbell or medicine ball at chest height.
- 2
Engage your core and lower your body into a squat by bending your knees and pushing your hips back, keeping your chest up and weight on your heels.
- 3
Pause at the bottom when your thighs are parallel to the ground, then push through your heels to return to standing.
Tips for Success
These tips will help you perform Braced Squat safely and effectively while maintaining proper form.
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Keep your knees aligned with your toes to avoid strain.
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Don't let your back round; keep your chest lifted and spine straight throughout the movement.
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Ensure your weight stays in your heels to maintain balance and safety.
Secondary Muscles
While Braced Squat primarily targets Quads, Glutes, Shoulders , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Braced Squat, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Braced Squat, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
