10 ways to do squats with weights

  • 24 Oct - 30 Oct, 2020
  • Mag The Weekly
  • FITNESS

If you've been doing the same basic bodyweight squat for weeks in quarantine now, it's time to level up to doing squats with weights. No shade on bodyweight training – you absolutely can get strong and build muscle just using your own body, but if you have any equipment available, adding weight to your squats can only benefit you.

While squats primarily works your quads and glutes, doing a weighted squat has the added benefit of working your core as well, depending on your stance and the way you're loading weight.

Whether you're using dumbbells, kettlebells, or a barbell, doing squats with weights also offers a way to increase your strength and work toward muscle-building goals.

That said, here are five variations of squats with weights to change up your workouts and help you reach your fitness goals.

Goblet squat

A goblet squat can be performed using a kettlebell or dumbbell, holding the weight at chest height with both hands. What makes this exercise great is that it focuses on quads while simultaneously strengthening your core and shoulders because of the location of the resistance.

A. Stand with feet hip-width apart, holding a heavy dumbbell or kettlebell in front of chest with both hands, elbows pointing down.

B. Keeping chest proud and core tight, slowly lower into a squat, pushing hips back and down as if sitting into a chair. Thighs should be parallel to the ground. Avoid allowing knees to cave in toward the midline.

C. Press feet firmly into the ground to stand back up and return to start.

Split squat

If you want to test your unilateral (aka one-sided) strength, a split squat is an excellent way to ensure you don't have any muscle imbalances. What makes this a great exercise is that it not only focuses on strengthening your lower body and hip mobility, but it also puts your body in a position to work on balance and proprioception.

A. Stand in front of a chair or bench and place the top of one foot on the edge of it. Take a big step forward with the front leg and make sure the front ankle is aligned with the knee and hip. Hold a dumbbell in each hand with arms by your sides, or you can hold one heavy dumbbell or kettlebell in front of chest with both hands, elbows pointing down.

B. Engaging core and keeping chest proud, bend front leg until thigh is parallel with the ground. (Depending on the height of the platform, the back knee may be touching the ground.)

C. Press front foot firmly into the ground to straighten legs and stand back up to return to start.

Dumbbell thruster

This compound exercise combines a front squat with a shoulder press, getting your heart rate up in the process. The dumbbell thruster allows you to use the power in your legs to press the weights overhead and finish with your biceps by your ears.

A. Stand with feet slightly wider than hip-width apart. Hold a dumbbell in each hand just in front of shoulders, resting one end of the dumbbell on top of each shoulder. Be sure to stack the weight over wrists with elbows pointing down.

B. Keeping chest proud and spine tall, lower into a squat, pushing hips back and down until thighs are parallel to the ground. Avoid caving knees toward midline or flaring out to the sides.

C. Press feet firmly into the ground and drive powerfully through legs to stand and use the momentum to press the dumbbells overhead, finishing with biceps by ears.

D. Lower the dumbbells to shoulders to return to start.

Suitcase squat

The suitcase squat serves as a great reminder of how to properly squat down to carry heavy grocery bags or other items such as, yep, a suitcase. It not only tests your glutes, quads, and core, but it also challenges your grip. With a suitcase carry, you're engaging your forearms, triceps, and lats to hold the weight, putting less pressure on your shoulders.

A. Stand with feet hip-width apart and hold a dumbbell in each hand with arms by sides. Grip the dumbells tightly with palms facing in, packing shoulders back and down and flexing triceps, so the weights aren't touching thighs.

B. Keeping core tight and spine tall, lower into a squat, pushing hips back and down until thighs are parallel to the ground, lowering weights along the sides of legs. Avoid caving knees toward midline or flaring out to the sides.

C. Press feet firmly into the ground to stand back up and return to start.

Sumo squat

The sumo squat uses a wider stance than a traditional squat, so it targets more of your adductor (inner thighs) muscle group, as well as improve your hip mobility.

A. Stand with feet wider than shoulder-width apart with toes pointing out. Hold a heavy dumbbell or kettlebell at chest height.

B. Keeping chest proud and spine tall, lower down into a squat until thighs are parallel to the ground. Make sure knees track over toes and aren't caving in toward midline.

C. Press feet firmly into the ground to straigh-ten legs and stand back up to return to start.

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