Glutes exercise · weighted
Weighted Squat
The weighted squat is a weighted exercise that targets the glutes, with the quadriceps, hamstrings and calves assisting.
How to do the weighted squat
- Stand with your feet shoulder-width apart, toes pointing slightly outward.
- Hold a weight in front of your chest or on your shoulders.
- Engage your core and keep your chest up as you lower your hips down and back, as if sitting into a chair.
- Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
- Push through your heels to stand back up, squeezing your glutes at the top.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the glutes. The quadriceps, hamstrings and calves work as secondary muscles. See all glute exercises or every weighted exercise.
