A weighted squat is a full-body compound exercise that targets all the muscles. Basically, it is just sitting down on an invisible sturdy elevated surface, like a chair, and then standing up, but with weights.

1. Squat Workout: 10 Types of
Squats

3. Types of Squats:
• Front Squat
• Zercher Squat
• Dumbbell Squat
• Overhead Squat
• Dumbbell Thruster
• Landmine Squat
• Smith Machine Squat

4. What Is a Front Squat?
A front squat or a barbell front squat is a
compound workout used by experienced
exercisers to work on their lower body. The
workout exerts less pressure on the spine than
the conventional squat where the barbell is
positioned on the upper back. Shifting weight to
the front of the body often transfers more strain
to the gluteal muscles and quadriceps, and away
from the hamstrings.

5. Front Squats vs Back Squats:
When it comes to the difference between front
squats vs back squats, they both target different
muscles. Front squats target the upper back and
the quads and upper back, and the back squats
work the glutes, lower back, and the hips.

6. Barbell Front Squat Muscles Worked: Why front
squat? Because it maintains the right front squat
form and targets the lower back, lats, glutes,
hamstrings, quads, and core.
How to Front Squat?
Stand right below the barbell within the squat
rack, keep your feet parallel, so that the bar sits
on your collarbone and softly pushes against
your throat.

7. • Hold the bar with your hands slightly wider
than your shoulder-width apart, and your
elbows forward and your palms up. Hold it
properly for a good front squat grip.
• Stand up tall, unravel the barbell, and then
step back. Position your legs slightly wider
than the shoulder-width apart and tilt your
toes 20-30 degrees.

8. • Push your hips to the back and bend the knees
down to the squat position, while turning your
knees slightly to the sides. Hold your chest
straight and tight.
• Drive through your heels to stand up from the
squat and squeeze your glutes at the top for
one repetition.

9. Equipment Required: You will need barbells,
weight plates, and a squat stand.

10. What Is a Zercher Squat?
The Zercher squat is a barbell workout in which
the bar is positioned in the crease of your
elbows as you do a regular squat. This exercise
may feel uncomfortable at first, but it is
incredibly successful in building both strength
and size.

11. So, when you do Zercher squat, wear a long-
sleeved shirt and protect your elbows
with neoprene supports. Zercher squats allow
optimal alignment of your shoulders and the
body with the Zercher squat harness sitting on
your shoulders and holding the weight in its
place.

12. Zercher Squat Benefits: Zercher squat targets
the quads, hamstrings, core, lower back, and
glutes.
How to Zercher Squat?
• Position the rack just below your elbow.
• Place it in the crease of the elbows.
• Hold your elbows close to your sides.
• Squeeze your hands together or make your
palms face the ceiling.

13. • Get your hips under the bar, take a big belly
breath and squat the bar up from the rack.
• Take a few steps back, set the bar, and if you can,
take more air.
• Squat down until your elbows meet your thighs
or slip between them.
• Get up and, repeat.

14. Equipment Required: Barbell.

15. What Is a Dumbbell Squat?
The dumbbell squat is a traditional lower-body
workout targeted towards quadriceps, glutes,
and hamstrings. Although this exercise is
typically done with relatively light weights like
dumbbells for high repetitions, it can also be
used, as a replacement for trap-bar deadlifts in
any workout routine.

16. Benefits of Dumbbell Squats: Dumbbell squats
target the quadriceps, hamstrings, core, and gluteus
maximus.
How to Do a Dumbbell Squat?
• Stand with the legs slightly wider than compared
to the hip-width apart, the toes a bit turned
outward, a dumbbell in each hand on the peaks
of your shoulders, with your palms inward.
• Start working on (engaging) your core and keep
your chest straight up and back flat while you
move your weight to your heels, push your hips
to the back, and bend your knees to lower into
the position of a squat.

17. • Drive through the heels of your feet to stand
back up, and squeeze your glutes at the top
for one repetition. You can also try doing
dumbbell squat clean or a dumbbell squat
press.
Equipment Required: A pair of dumbbells.

19. What Is an Overhead Squat?
The overhead squat is a tricky exercise and is
very difficult to perform, but it is worth
perfecting. Overhead squat emphasises the
midpoint of the barbell snatch and is important
for learning the particular lift. In the case of non-
competitive weightlifters, it can be an efficient
way to strengthen the lower body while
improving balance and overhead squat mobility.

20. Squat to Overhead Press Muscles Worked:
Overhead squats work each and every muscle in
the body and, as a result, increase muscular
control, mobility, and balance.
How to Overhead Squat?
• Stand apart with your feet shoulder-width
apart and a barbell on the ground, positioned
in front of you.

21. • Bend your knees and grasp the barbell with
your palms facing you and your hands at a
wider distance than your shoulder-width from
each other.
• Bring the barbell to your chest and overhead.
The bar should be placed slightly behind your
head, and your arms should be completely
extended. This is your starting position.

22. • Now gradually lower the weight by bending
your knees until your thighs get parallel to the
floor.
• Return the weight back up to your starting
position with your feet and legs.
• Repeat for required reps.

23. Equipment Required: Plate weights and a
barbell. You can also use weightlifting belts for
all the squats involving barbells if the weight is
way too heavy.