Weighted Squat

glutesupper legsweighted

Matutunan kung paano gawin ang Weighted Squat nang may tamang form at technique. Ang weighted exercise na ito ay pangunahing nagta-target sa iyong Glutes, na may secondary emphasis sa Quadriceps, Hamstrings, Calves.

Weighted Squat exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Weighted Squat

Sundin ang mga hakbang na ito para maisagawa ang Weighted Squat nang may tamang form:

  1. 1Tumayo nang may pagitan ng balikat ang mga paa, mga daliri ng paa nakaharap nang bahagyang palabas.
  2. 2Hawakan ang timbang sa harap ng dibdib o sa mga balikat.
  3. 3I-engage ang core at panatilihing nakatayo ang dibdib habang ibinababa ang balakang pababa at pabalik, parang umuupo sa upuan.
  4. 4Ibaba hanggang maging parallel sa sahig ang mga hita, o hanggang sa komportable.
  5. 5Itulak ang mga sakong para tumayo pabalik, ikinakapit ang glutes sa itaas.
  6. 6Ulitin para sa gustong bilang ng repetisyon.

Mga Muscles na Ginagamit sa Weighted Squat

Primary

glutes

Secondary

quadricepshamstringscalves

Exercise Details

Equipment
weighted
Body Part
upper legs
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Weighted Squat?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Leg Day

U

Upper / Lower

Lower Day

F

Full Body

Any session

B

Bro Split

Leg Day

Training Day Types:legslower

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Weighted Squat?

Ang Weighted Squat ay pangunahing nagta-target sa iyong Glutes. Ang mga secondary muscles na ginagamit ay kabilang ang Quadriceps, Hamstrings, Calves. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong upper legs.

Anong equipment ang kailangan ko para sa Weighted Squat?

Ang Weighted Squat ay nangangailangan ng weighted. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Weighted Squat nang may tamang form?

Simulan sa pamamagitan ng Tumayo nang may pagitan ng balikat ang mga paa, mga daliri ng paa nakaharap nang bahagyang palabas. Hawakan ang timbang sa harap ng dibdib o sa mga balikat. I-engage ang core at panatilihing nakatayo ang dibdib habang ibinababa ang balakang pababa at pabalik, parang umuupo sa upuan. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Weighted Squat?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

What are the best sets and reps for the Weighted Squat?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Weighted Squat best for?

The Weighted Squat fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.

I-track ang Weighted Squat sa Cora

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