Weighted Sissy Squat

Muscles worked

Setup

1. Stand with feet shoulder-width apart, holding a weight plate firmly against your chest with one arm.
2. Place your free hand on the top of an incline bench or a sturdy upright for balance.
3. Lift your heels slightly off the floor, putting your weight on the balls of your feet.
4. Engage your core and squeeze your glutes to create a straight line from your knees to your shoulders.

How to do it

1. Inhale and begin the movement by pushing your knees forward and down toward the floor while leaning your torso backward.
2. Maintain a rigid straight line from your knees to your head; do not allow your hips to hinge or 'sit' back.
3. Lower yourself until your knees are a few inches from the floor or you reach the limit of your quad flexibility.
4. Exhale and drive through the balls of your feet to return to the starting position, keeping the tension on the quads throughout the ascent.

Form checklist

• Keep hips fully extended throughout the entire range of motion.
• Maintain a neutral spine and avoid arching the lower back excessively.
• Ensure the movement is controlled; avoid 'dropping' into the bottom position.
• Keep your weight centered on the balls of your feet, not your toes.
• Use the bench only for balance, not to pull yourself up.

Pro tips

• Focus on the mind-muscle connection by imagining your quads stretching like a rubber band on the way down.
• Squeeze your glutes as hard as possible to prevent hip flexion, which is the most common way to 'cheat' this movement.
• Pause for a split second at the bottom of the rep to maximize the loaded stretch on the rectus femoris.

Make it harder

• Implement a 4-second eccentric (lowering) phase to increase time under tension.
• Perform 1.5 reps by going all the way down, coming halfway up, going back down, and then standing fully.

Frequently asked

What muscles does the weighted sissy squat work?

The weighted sissy squat primarily targets the quadriceps, and also works the hamstrings as secondary muscles.

What equipment do you need for the weighted sissy squat?

The weighted sissy squat uses dumbbell.

Is the weighted sissy squat good for beginners?

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

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