Step by step instructions, muscle activation and variants for the Weighted Counterbalanced Squat.
A squat variation where you hold a weight — such as a dumbbell, kettlebell, or weight plate — extended in front of your body as a counterbalance. The forward load shifts your centre of mass and allows a more upright torso with greater depth, increasing quad and glute activation.
The Weighted Counterbalanced Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
