Weighted Counterbalanced Squat

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and toes slightly flared (about 15-30 degrees).
2. Hold a weight plate with both hands by the sides at chest height.
3. Engage your core and pull your shoulder blades back and down to create a stable upper back.

How to do it

1. Inhale as you lower your hips, simultaneously extending the weight plate straight out in front of you at shoulder height to act as a counterbalance.
2. Descend until your thighs are at least parallel to the floor, keeping your weight distributed through your mid-foot and heels.
3. Exhale and drive through your feet to return to a standing position, pulling the plate back toward your chest as you rise.
4. Maintain a controlled 2-second eccentric (lowering) phase and a powerful 1-second concentric (rising) phase.

Form checklist

• Keep your chest lifted and avoid letting the weight pull your shoulders into a rounded position.
• Ensure your knees track in line with your toes, preventing them from caving inward.
• Keep your heels firmly planted on the ground throughout the entire range of motion.
• Maintain a neutral spine, avoiding excessive arching or 'butt winking' at the bottom.

Pro tips

• The further you reach the plate forward, the easier it is to sit deeper into the squat without falling backward; use this to find your maximum depth.
• Focus on 'spreading the floor' with your feet to maximize glute and adductor recruitment during the ascent.

Make it harder

• Incorporate a 3-5 second pause at the bottom of each rep to eliminate momentum and increase time under tension.
• Slow down the eccentric phase to 4 seconds to challenge your control and muscle fiber recruitment.

Frequently asked

What muscles does the weighted counterbalanced squat work?

The weighted counterbalanced squat primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the weighted counterbalanced squat?

The weighted counterbalanced squat uses dumbbell.

Is the weighted counterbalanced squat good for beginners?

The weighted counterbalanced squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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