Weighted Squat, Plank, Push-up
Muscle Groups: Quads, Glutes, Abs, Chest
Weighted Squat, Plank, Push-up focuses on Quads, Glutes, Abs, Chest, with Hips, Hamstrings, Shoulders, Triceps working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Squat, Plank, Push-up with proper form and technique.
- 1
Stand with your feet shoulder-width apart, holding a weight at chest level or resting it on your shoulders.
- 2
Push your hips back and bend your knees to lower into a squat, keeping your chest up and back straight.
- 3
Pause at the bottom, then push through your heels to return to standing, fully extending your hips and knees.
Tips for Success
These tips will help you perform Weighted Squat, Plank, Push-up safely and effectively while maintaining proper form.
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Keep your knees aligned with your toes during the squat to avoid strain.
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Engage your core throughout the movement to support your lower back.
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Start with a lighter weight to ensure proper form before adding more resistance.
Secondary Muscles
While Weighted Squat, Plank, Push-up primarily targets Quads, Glutes, Abs, Chest , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hips, Hamstrings, Shoulders, Triceps . 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 Squat, Plank, Push-up, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Squat, Plank, Push-up, 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.
