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, toes pointing slightly out, holding a dumbbell or kettlebell with both hands at chest height.
- 2
Engage your core and lower your hips down as if sitting in a chair, keeping your chest upright and back straight.
- 3
Descend until your thighs are parallel to the floor or as low as comfortable, ensuring your knees track in line with your toes.
- 4
Drive through your heels to push back up to the starting standing position, squeezing your glutes at the top.
- 5
Begin in a prone position, placing your forearms on the floor with elbows directly under your shoulders and hands clasped or flat.
- 6
Extend your legs straight back, resting on the balls of your feet, so your body forms a straight line from head to heels.
- 7
Engage your core, glutes, and quadriceps to maintain a rigid, flat back without letting your hips sag or rise too high.
- 8
Hold this position, breathing steadily, for the desired duration.
- 9
Start in a high plank position with your hands placed slightly wider than shoulder-width apart, fingers pointing forward.
- 10
Ensure your body forms a straight line from head to heels, engaging your core and glutes.
- 11
Lower your chest towards the floor by bending your elbows, keeping them tucked slightly towards your body.
- 12
Descend until your chest is just above the floor or your upper arms are parallel to the floor.
- 13
Push through your hands to extend your arms and return to the starting high plank position.
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.
