Weighted Back Squats
Muscle Groups: Quads, Glutes
Weighted Back Squats focuses on Quads, Glutes, with Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Back Squats with proper form and technique.
- 1
Stand with your feet shoulder-width apart, holding a barbell across your upper back, elbows under the bar.
- 2
Bend your knees and lower your hips as if sitting back into a chair, keeping your chest up and knees over your toes.
- 3
Push through your heels to rise back to the starting position, fully extending your hips and knees.
Tips for Success
These tips will help you perform Weighted Back Squats safely and effectively while maintaining proper form.
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Keep your back straight and avoid leaning forward to prevent strain.
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Don't allow your knees to cave in; keep them aligned with your toes throughout the movement.
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Start with a light weight to master the form before increasing the load.
Secondary Muscles
While Weighted Back Squats primarily targets Quads, Glutes , 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 Weighted Back Squats, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Back Squats, 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.
