Beginner
Braced Squat
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
The braced squat is a free-weight exercise that primarily targets the quads and, to a lesser degree, also targets the forearms, shoulders, glutes, and hamstrings. Braced squats are more advanced than standard squats, which increases the strength and stability of the core.
Exercise Instructions
-
Step 1
Stand with your feet shoulder-width apart, and hold the pancake with both hands. -
Step 2
Keeping your elbows straight, lift the disc straight out in front of you. -
Step 3
Squat down by bending your knees and lowering your hips to the floor. Pause for a moment at the bottom, then push off with your heels to return to the starting position.
Muscle Groups
Braced Squat targets Delts, Glutes, Hamstrings, Quads as seen below.
Exercise Tips
- Keep your shins vertical throughout the movement.
- Keep your heels on the floor throughout the movement.
- Do not lower the weight plate. Always keep it raised in front of you.
Alternating Reverse Lunges
Intermediate
Swiss Ball Plank Leg Lift
Beginner
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