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 tall with your feet hip-width apart, holding a dumbbell or kettlebell at chest level with both hands.
- 2
Shift your weight onto your left leg, then lift your right leg and place your right ankle on your left thigh, just above the knee, forming a figure four shape.
- 3
Keeping your chest up and back straight, push your hips back and bend your left knee, lowering into a squat.
- 4
Continue to lower until your left thigh is parallel to the floor, or as deep as comfortable while maintaining balance and form.
- 5
Drive through your left heel to push back up to the starting position, extending your left leg.
- 6
Complete all repetitions on one side before switching to the other leg.
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.
