No hate on air squats, which are effective and useful in a pinch, but after five years of only bodyweight workouts, adding weights to my squats was a game changer. I started noticing a difference right away, not only in the aesthetic results but also in the strength I felt during my sets. It's so satisfying to power up through a squat, feeling your legs and glutes firing, and it's even better when you're holding weights that you couldn't even have lifted a few months ago.
If you're new to working out, it's definitely best to start with bodyweight squats [1] so you can get the form down, which will help you avoid injuries. Check out this guide to learn how to perform a squat correctly [2] and avoid common mistakes. Once bodyweight squats start to feel easy, add some light to medium weights (here's a guide to choosing the right weight [3]), and continue to up the weight every few weeks or as soon as it starts to get too easy again. This is called progressive overload [4], and it's crucial for building muscle and strength.
You may also want to start with squats that are simple in form. If you're intimidated by the barbell, for example, it's fine to begin with dumbbell squats and work your way up. The goblet squat is one of my favorites because it is simple but effective, using just one dumbbell, and really targets your quads, hamstrings, glutes, and calves. Keep reading for other weighted variations you can add to your full-body and lower-body routines!
Goblet Squat
- Stand with your feet wider than shoulder width with toes pointed slightly out. Hold your dumbbell at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
- With your weight focused in your heels, push yourself up to the starting position.
- This completes one rep.
Dumbbell Thruster
- Stand with your legs just slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.
- Bend your knees as if you were sitting in a chair, keeping weight on your heels.
- Press the dumbbells overhead as you straighten your knees to return to standing.
- This completes one rep.
Squat With Overhead Press
- Stand with your feet hip-distance apart with a dumbbell at each foot.
- Squat down and grab the right dumbbell with your right hand.
- Breathe out as you stand up, pressing the dumbbell into an overhead press.
- Inhale to lower your right arm, squatting down and returning the dumbbell to the floor.
- Stay low and grab the dumbbell on the other side with your left hand.
- Exhale as you rise up, pressing your left hand overhead.
- Inhale to squat, and release the dumbbell back to the floor.
- This counts as one rep. This movement should be fluid, focusing on correct squat form by keeping the thighs parallel and your bodyweight back into your heels.
Dumbbell Squat
- Stand with your feet hip-width distance apart, holding a dumbbell at shoulder level with palms facing inward.
- Slowly bend your knees as if you were going to sit in a chair, keeping all the weight in your heels. Don't let your knees move beyond your toes, and don't let your knees roll out or in. Squat down as low as you can, keeping your head and chest lifted, your spine long, and your shoulders relaxed. Keep your arms steady as you lower down.
- Press through your heels and slowly straighten your legs to stand up, completing one rep.
Deep Squat With Weights
Try this wide squat, and you'll feel a burn in no time. The addition of a heavy weight increases the challenge so you can tone up quicker.
- With a set of dumbbells on the ground, start standing with your feet wide and your back slightly arched.
- Push your hips back to lower to a deep squat until your thighs are parallel to the floor.
- Without rounding your spine, grab the weights. Keeping your weight in your heels, straighten your knees and come to a standing position.
- Lower back down until the weights touch the floor. This counts as one rep.
Dumbbell Sumo Squat
- Stand with your feet wide, toes pointing out, holding both dumbbells in front of your chest. Bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Make sure to keep your weight back in your heels.
- Rise back up, straightening your legs completely and squeezing your glutes at the top of the movement to get the most from the exercise.
- This completes one rep.
Sumo Squat With Side Arm Raise
- Hold a pair of dumbbells with your arms straight. Step your feet into a wide stance with your toes pointed slightly outward.
- Bend your knees until your thighs are parallel to the ground as you raise your arms out to the sides to just below shoulder level. Keep your shoulders over your hips and your weight in your heels. Then straighten your legs as you lower your arms.
- Complete 12 to 15 reps.
Barbell Squat
- Start with a loaded barbell; 75 pounds is a great starting point. Beginners should start with just the barbell and gradually add weight as they become familiar with the movement.
- Position your hands about shoulder-width apart on the barbell, and lightly grip the bar with an overhand grip.
- Step in front of the rack, and rest the bar on your trapezius muscles (the muscle closest to your neck/upper back).
- With your feet about hip-distance apart, lift the barbell off the rack. Take one to two steps backward.
- Shift your weight back into your heels. Brace your abs as you begin to lower into a squat, keeping your head and spine in a neutral position. Your knees should be as close to 90 degrees as possible. Hold for one second.
- With your core still braced, drive through your heels to stand back up. Be sure to squeeze your glutes at the top of your squat. That's one rep.
Smith Machine Squat
- Adjust the bar of the Smith Machine so that it's at shoulder height. Ultimately, the height will be different for everyone, and you may need to raise or lower it.
- Start with a loaded bar; 10-pound plates on each side is a great starting point. Beginners should start with just the bar and gradually add weight as they become familiar with the movement.
- Position your hands about shoulder-width apart on the bar, and lightly grip the bar with an overhand grip.
- Step in front of the rack, and rest the bar on your trapezius muscles (the muscles closest to your neck/upper back).
- With your feet about hip-distance apart, unlock the bar by lifting it up and forward.
- Shift your weight back into your heels. Brace your abs as you begin to lower into a squat, keeping your head and spine in a neutral position. Your knees should be as close to 90 degrees as possible. Hold for one second.
- With your core still braced, drive through your heels to stand back up. Be sure to squeeze your glutes at the top of your squat. That's one rep.
