Legs / Beginner / Compound (multi-joint)

Assisted Weighted Deep Squat

Holding a support with one hand and a weight plate at the chest, squat down deep to train the quads.

At a glance

Primary

Quads

Secondary

Glutes, Adductors

Equipment

Weight plate

Movement pattern

Squat

Level

Beginner

Type

Legs, Compound (multi-joint)

Loads the knee. Use a load you can control and skip it if it causes pain.

How to do it

1. Grasp a rack or bar with one hand and hold a weight plate against your chest with the other.
2. Stand with feet shoulder-width apart and brace your core.
3. Squat down as deep as you can, letting your knees travel forward.
4. Drive back up to standing.

Tips

• Use the support only for balance.
• Keep your heels down.

Common mistakes

• ✗ Doing it loaded before the knees are ready.

  Why it hurts: The knee bends fully while the body leans back, placing very high load on the patellar tendon.

  ✓ Instead: Start with bodyweight, hold onto a support, and use a short range at first. Skip it if you have knee pain.

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