The weighted sissy squat is a challenging lower body exercise that targets the quadriceps while also engaging the glutes, hamstrings, and calves. It requires balance, strength, and coordination, especially when performed with added weight.
Also Works
GlutesHamstringsCalves
How to Perform
1
Stand with your feet shoulder-width apart and your toes pointing slightly outward.
2
Hold a weight in front of your chest with both hands, or place a barbell across your upper back.
3
Keeping your chest up and your core engaged, slowly lower your body down by bending at the knees and hips.
4
Continue lowering until your thighs are parallel to the ground or as low as you can comfortably go.
5
Pause for a moment at the bottom, then push through your heels to return to the starting position.
6
Repeat for the desired number of repetitions.
Pro Tips
•Rise onto the balls of your feet and lean your torso backward as you descend to isolate the quads.
•Hold a weight plate against your chest and use a pole or rack for balance with the free hand.
•Lower slowly until you feel an intense stretch in the quads, then drive up through the balls of your feet.
Common Mistakes
•Hinging at the hips like a regular squat instead of keeping the torso and thighs in a straight line.
•Going too heavy before mastering the bodyweight version, which leads to knee strain.
•Dropping into the bottom position instead of controlling the eccentric for 3-4 seconds.