Weighted Squat

Weighted Squat: So führst du sie aus

1. 1Hold a weight plate or dumbbell at chest height with both hands — either cradling the plate vertically or cupping a dumbbell in a goblet grip. Stand with your feet shoulder-width apart and your toes angled out 15–30°.
2. 2Brace your core by taking a deep breath and creating tension through your midsection. Keep your chest tall and your shoulders pulled down and back.
3. 3Initiate the descent by pushing your knees out in line with your toes and sending your hips back and down simultaneously.
4. 4Lower under control until your thighs are at least parallel to the floor, keeping your heels flat and your torso as upright as the load allows.
5. 5At the bottom, pause briefly to eliminate any bounce. Check that your knees are still tracking over your toes and your lower back is not rounding.
6. 6Drive through the full foot — heel and forefoot — to press the floor away and rise back to standing. Keep your chest up and your core braced throughout the ascent.
7. 7Lock out your hips and knees fully at the top, squeezing your glutes momentarily before beginning the next rep.

Technik-Tipps

• The goblet or chest-held position naturally pulls you more upright than a back squat; let the weight act as a counterbalance rather than fighting it.
• Push your knees actively outward throughout the movement — they should track over your second and third toes from start to finish.
• Control the descent over 2–3 seconds to build tension in the quads and glutes; avoid dropping quickly and relying on a bounce at the bottom.
• If your heels rise, widen your stance slightly or add a small heel elevation until ankle mobility improves.
• Keep your elbows pointed down, not flared — this helps you maintain a firm grip on the load and keeps your upper body stable.

Häufige Fehler

• Allowing the knees to cave inward (valgus collapse) on the way up — this shifts stress onto the knee ligaments and reduces glute activation; drive the knees out to correct it.
• Rounding the lower back at the bottom of the rep, which compresses the lumbar spine under load; stop at the depth where your pelvis starts to tuck and work on hip mobility over time.
• Rising onto your toes during the squat, which reduces stability and shifts tension away from the glutes and quads; keep your heels flat by practicing controlled, slower descents.
• Using momentum to bounce out of the bottom rather than pausing and pressing through muscle tension — this makes the rep easier while reducing the training stimulus.
• Gripping the weight too loosely or letting it drift away from the body, which shifts your center of mass forward and forces the torso to lean excessively; hold the load close to your chest throughout.

Häufig gestellte Fragen