Weighted Full Squat from Deficit
Exercise info
| Primary muscles |  Quads Glutes |
|---|---|
| Secondary muscles | Adductors · Hamstrings · Lower back · Abs |
| Equipment |  Bodyweight Weight plate |
| Movement pattern | Squat |
| Rep range | 8–12 reps |
41 similar exercises
Representative exercise: Bodyweight Squat
- Bodyweight Squat
- Bodyweight Half Squat
- Squat to Overhead Reach
- Bodyweight Quarter Squat
- Bodyweight Arms Out Squat
- Bodyweight Supported Squat
- Bodyweight Heel Elevated Squat
- Weighted Plate Squat
- Exercise Ball Wall Squat
- Wide Air Squat
- Close Stance Squat
- Bodyweight Narrow Squat
- Wide Squat Wall Supported
- Bodyweight Narrow Stance Squat
- Bodyweight Wide Squat Hands Together
- Pause Squat
- Squat with Ball behind Back
- Squat
- U Squat
- Hindu Squat
- Side-Up Squat
- Stand to Squat
- Half Knee Bend
- Supported Squat
- Semitandem Squat
- Plie Squat Knee Tap
- Squat and 5 Bounces
- Half Squat Side Reach
- Slight Squat Hand Swipe
- Quick Sumo Quarter Squat
- Heels Together Half Squat
- Landmine Squat
- Trap Bar Squat
- Weighted Plate Side-up Squat
- Weighted Exercise Ball Wall Squat
- Bodyweight Pulse Squat
- Alternating Squat and Reach
- Squat on Bosu Ball
- Deficit Narrow Squat
- Squat On Bosu Ball (Demo 3)
- Squat On Bosu Ball (Demo 2)
How GYMKC sets the weight for this exercise
This exercise starts with your bodyweight. Once you reach 8–12 reps, you add weight in 2.5 kg (5 lb) steps.
GYMKC adds reps before weight. The sets you log also decide when it is time to add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Bodyweight SquatEasierBodyweight Narrow SquatEasierBodyweight Arms Out Double Squat to Single SquatHarderShrimp Squat (VERSION 2)HarderBarbell Back SquatSimilar exerciseDumbbell Front SquatSimilar exerciseMachine Belt SquatSimilar exerciseGoblet SquatSame muscle · different equipmentLeg PressSame muscle · different equipmentMachine Squat (Plate Loaded)Same muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.