Weighted Figure Four Squats
Muscle Groups: Quads, Glutes
Weighted Figure Four Squats focuses on Quads, Glutes, with Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Figure Four Squats with proper form and technique.
- 1
Stand with your feet shoulder-width apart, holding a dumbbell in one hand at your side.
- 2
Cross your opposite ankle over your extended knee, forming a 'figure four' position.
- 3
Lower your body into a squat, keeping your chest upright and pushing your hips back.
- 4
Push through your heels to return to standing, then repeat.
Tips for Success
These tips will help you perform Weighted Figure Four Squats safely and effectively while maintaining proper form.
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Keep your knee aligned with your toes to avoid strain.
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Engage your core to maintain stability throughout the movement.
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Start with a light weight to ensure proper form before increasing intensity.
Secondary Muscles
While Weighted Figure Four 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 Figure Four Squats, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Figure Four 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.
