{"id":66041,"date":"2021-01-22T11:58:02","date_gmt":"2021-01-22T16:58:02","guid":{"rendered":"http:\/\/www.fitzness.com\/blog\/?p=66041"},"modified":"2025-03-16T11:24:38","modified_gmt":"2025-03-16T16:24:38","slug":"20-squats-with-weights","status":"publish","type":"post","link":"https:\/\/www.fitzness.com\/blog\/20-squats-with-weights\/","title":{"rendered":"20 Squats with Weights"},"content":{"rendered":"<p><iframe src=\"https:\/\/www.youtube.com\/embed\/vF7jKNY-odI\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2><a href=\"https:\/\/www.fitzness.com\/blog\/wp-admin\/post.php?post=66041&amp;action=edit\">20 Weighted Squats with Fitz: Build Strength &amp; Power<\/a><\/h2>\n<h3>What Are Weighted Squats?<\/h3>\n<p>Weighted squats are a full-body exercise that help build strength, endurance, and muscle definition. By adding dumbbells, this movement becomes even more effective for targeting the quads, glutes, hamstrings, core, and shoulders.<\/p>\n<h3>How to Do Weighted Squats<\/h3>\n<p>In the video, Fitz demonstrates the proper way to perform squats with dumbbells:<\/p>\n<ol>\n<li>Start with feet shoulder-width apart, holding a dumbbell in each hand at your sides or resting them on your shoulders.<\/li>\n<li>Engage your core and keep your chest up as you begin to lower into a squat.<\/li>\n<li>Bend your knees and push your hips back, making sure your weight stays in your heels.<\/li>\n<li>Lower until your thighs are parallel to the ground (or as low as your mobility allows).<\/li>\n<li>Push through your heels to return to standing, keeping control of the movement.<\/li>\n<li>Repeat for 20 reps, maintaining good form throughout.<\/li>\n<\/ol>\n<h3>Why These Are a Must-Do<\/h3>\n<ul>\n<li>Leg Power: Strengthens the quads, hamstrings, and glutes for explosive movement.<\/li>\n<li>Core Stability: Holding weights forces your abs and lower back to stay engaged.<\/li>\n<li>Upper Body Activation: Your shoulders and arms work to stabilize the dumbbells.<\/li>\n<li>Functional Strength: Helps improve balance, posture, and overall athletic performance.<\/li>\n<\/ul>\n<h3>Fitz\u2019s Tips &amp; Encouragement<\/h3>\n<p>Fitz keeps you motivated with high energy and expert cues, reminding you to control your squat depth and keep your core tight. She encourages you to focus on quality over speed for the best results.<\/p>\n<p>If you\u2019re ready to fire up your legs and core, this 20-rep weighted squat challenge is the perfect move to add to your workout!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>20 Weighted Squats with Fitz: Build Strength &amp; Power What Are Weighted Squats? Weighted squats are a full-body exercise that help build strength, endurance, and muscle definition. By adding dumbbells,&#8230;<\/p>\n","protected":false},"author":136,"featured_media":73686,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[24,9035],"tags":[668,1050,1185,1248,2125,2353,2509,2512,2848,2916],"class_list":{"0":"post-66041","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-videos","8":"category-workout-videos","9":"tag-core","10":"tag-fitzness","11":"tag-glutes","12":"tag-hamstrings","13":"tag-quads","14":"tag-shoulders","15":"tag-strength","16":"tag-strength-training","17":"tag-weights","18":"tag-workout"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>20 Squats with Weights - Fitzness.com<\/title>\n<meta name=\"description\" content=\"Join Fitz for 20 weighted squats! This powerhouse move strengthens legs, glutes, core, and shoulders, grab your dumbbells and get to work!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitzness.com\/blog\/20-squats-with-weights\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"20 Squats with Weights - Fitzness.com\" \/>\n<meta property=\"og:description\" content=\"Join Fitz for 20 weighted squats! This powerhouse move strengthens legs, glutes, core, and shoulders, grab your dumbbells and get to work!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.fitzness.com\/blog\/20-squats-with-weights\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitzness.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/Fitzness\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-01-22T16:58:02+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-03-16T16:24:38+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2021\/01\/20-Squats-with-Weights.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1434\" \/>\n\t<meta property=\"og:image:height\" content=\"742\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Brent Cromer\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Brent Cromer\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.fitzness.com\/blog\/20-squats-with-weights\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/20-squats-with-weights\/\"},\"author\":{\"name\":\"Brent Cromer\",\"@id\":\"https:\/\/www.fitzness.com\/blog\/#\/schema\/person\/ed4b9d1c438cb473087f8478a6619c80\"},\"headline\":\"20 Squats with Weights\",\"datePublished\":\"2021-01-22T16:58:02+00:00\",\"dateModified\":\"2025-03-16T16:24:38+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/20-squats-with-weights\/\"},\"wordCount\":269,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/20-squats-with-weights\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2021\/01\/20-Squats-with-Weights.png\",\"keywords\":[\"core\",\"fitzness\",\"glutes\",\"hamstrings\",\"quads\",\"shoulders\",\"strength\",\"strength-training\",\"weights\",\"workout\"],\"articleSection\":[\"Videos\",\"Workout Videos\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.fitzness.com\/blog\/20-squats-with-weights\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.fitzness.com\/blog\/20-squats-with-weights\/\",\"url\":\"https:\/\/www.fitzness.com\/blog\/20-squats-with-weights\/\",\"name\":\"20 Squats with Weights - Fitzness.com\",\"isPartOf\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/20-squats-with-weights\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.fitzness.com\/blog\/20-squats-with-weights\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/2021\/01\/20-Squats-with-Weights.png\",\"datePublished\":\"2021-01-22T16:58:02+00:00\",\"dateModified\":\"2025-03-16T16:24:38+00:00\",\"description\":\"Join Fitz for 20 weighted squats! 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