Why should I hold the weight out in front?

Holding the weight in front acts as a counterbalance, allowing you to sit deeper into the squat without falling backward while maintaining an upright spine.

What is the best weight to use for this exercise?

Start with a light weight, such as a 5kg to 10kg plate or dumbbell. The goal is to assist balance and posture rather than to maximize heavy resistance.

Is this different from a Goblet Squat?

Yes, while both use front loading, a goblet squat holds the weight against the chest. The braced squat requires arms to be fully extended, which increases the core demand and the counterbalancing effect.

Braced Squat Guide: Form, Benefits, and Technique

Master the braced squat to improve your depth and quad activation. Our guide covers proper form, common mistakes, and expert tips for better stability.

How to Perform

Stand with your feet shoulder-width apart while holding a single weight plate or dumbbell straight out in front of your chest with both arms fully extended.
Engage your core and maintain a proud chest as the weight acts as a counterweight to help keep your torso upright.
Lower your hips slowly into a squat while keeping the weight fixed at shoulder height.
Descend until your thighs are at least parallel to the floor or as deep as your mobility allows without rounding your spine.
Drive through your midfoot and heels to return to the starting position while keeping the arms extended.
Exhale at the top of the movement and reset your posture for the next repetition.

Common Mistakes

Allowing the weight to sag toward the floor instead of keeping it at shoulder level.
Rounding the upper back as fatigue sets in.
Letting the knees cave inward during the descent or ascent.
Rising onto the toes and losing heel contact with the ground.

Muscles Worked

Primary movers

Quads

Stabilizers

Glutes
Core
Lower Back
Shoulders

Related Guides

Quads · Legs