The same principals apply to the weighted squat as apply to the barbell squat. Keep your back straight, eyes facing forwards, chest out, and dont let your knees come forward as you squat down.
Squat down as if you were about to sit down on a chair behind you.
Be sure to use extreme caution when performing this exercise on a raised platform. If balance is an issue for you, perform the exercise on flat ground. If performed on flat ground, dont allow the weights to rest on the ground for any longer than necessary.
Instructions
The weighted squat is a variation of the bodyweight squat. For this exercise you will wear a dipping belt on your waist and load it with the appropriate weight.
To give yourself the maximum range of motion, you can place two flat benches side by side around shoulder width apart from one another. Now stand with one foot securely with one foot on each bench. Now when you squat down, the weights will dip down between the two benches.
Stand up straight with a slight bend in your knees and toes pointing out at around 30 degrees. Cross your arms over your chest for stability. This is the starting position.
Keeping your eyes facing up, back straight and feet planted firmly on the benches, slowly squat down keeping your knees in line with your toes and sticking your buttocks out.
Once your thighs are parallel with the floor engage the quads, hamstrings and glutes by pushing back up through your heels.
Don't lock your knees out at the top of the movement, and then repeat for desired reps.