Weighted Dumbbell Kneeling Sissy Squat

Muscles worked

Setup

1. Kneel on a padded mat with your knees hip-width apart and your tops of feet flat on the floor or toes tucked.
2. Hold a single dumbbell firmly against the center of your chest in a goblet grip.
3. Squeeze your glutes and brace your core to create a straight line from your knees through your hips to your shoulders.
4. Look straight ahead to maintain a neutral cervical spine.

How to do it

1. Inhale and slowly lean your entire torso backward by hinging only at the knees, keeping your hips fully extended throughout.
2. Lower yourself under control until you feel a maximum stretch in your quadriceps or until your torso is at a 45-degree angle.
3. Exhale and drive your shins into the floor to pull your body back to the vertical starting position using only your quads.
4. Maintain a slow, controlled tempo, specifically a 3-second descent and a 1-second ascent.

Form checklist

• Do not allow your hips to hinge; your glutes must stay squeezed to keep the hips forward.
• Keep the dumbbell tight against your chest to prevent it from pulling your upper body out of alignment.
• Ensure your knees stay parallel and do not flare outward during the descent.
• Maintain a rigid core to prevent arching in the lower back.

Pro tips

• Think about 'lengthening' your quads as you lean back to maximize the eccentric muscle fiber recruitment.
• For maximum quad activation, imagine you are trying to push your knees forward into the floor as you pull yourself back up.

Make it harder

• Increase the range of motion by leaning back until your hamstrings touch your calves while keeping the hips locked.
• Add a 2-second isometric pause at the bottom of the movement to remove all momentum.

Frequently asked

What muscles does the weighted dumbbell kneeling sissy squat work?

The weighted dumbbell kneeling sissy squat primarily targets the quadriceps, and also works the abs and hip flexors as secondary muscles.

What equipment do you need for the weighted dumbbell kneeling sissy squat?

The weighted dumbbell kneeling sissy squat uses dumbbell.

Is the weighted dumbbell kneeling sissy squat good for beginners?

The weighted dumbbell kneeling sissy squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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