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Weighted Vest Squat

IntermediateStrengthTier T3

You stand with feet about shoulder-width apart and toes turned out slightly, wearing a weighted vest. You squat down, then stand back up.

Targets: Knee
Muscles: Quadriceps, Gluteus Maximus

Stop if

Stop if pain occurs and ask a clinician or a qualified coach.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • weighted vest or sandbag

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Put on the weighted vest and fasten it snugly across the torso, stand on a flat, firm floor with the feet about shoulder-width apart and the toes turned out slightly, and raise both arms straight forward at shoulder height.
  • Keep the vest fastened on the torso throughout.
  1. A woman standing tall in a fitted weighted vest with her feet about shoulder-width apart and her arms straight out in front of her.

    Step 1 of 3

    Wear the vest, stand with your feet about shoulder-width apart and your toes turned out slightly, and hold your arms straight out in front.

  2. The same woman in the weighted vest squatting with her hips sent back and her thighs about parallel to the floor, her chest up and her arms straight forward.

    Step 2 of 3

    Push your hips back and bend your knees down as low as you can with a neutral spine, keeping your chest up and your heels planted.

  3. A woman standing tall in a fitted weighted vest with her feet about shoulder-width apart and her arms straight out in front of her.

    Step 3 of 3

    Wear the vest, stand with your feet about shoulder-width apart and your toes turned out slightly, and hold your arms straight out in front.

What you should feel

The vest adds resistance without loading the spine as a barbell does.

Safety Information

Skip the vest or check with a clinician for acute low back pain, balance issues or active hip or knee injury, start light and lock in form before adding load. Keep the vest fastened on a flat non-slip floor with no box, bench or rack. If a knee, hip, ankle or back problem is present, or if the squat causes pain, stop and ask a clinician or a qualified coach before using this exercise. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.