Variations of Weighted Sissy Squat
Bodyweight Kneeling Sissy Squat
Master the Bodyweight Kneeling Sissy Squat to intensely target your quadriceps. This exercise minimizes glute involvement for pure quad isolation.
Weighted Full Squat from Deficit
Enhance lower body strength and mobility with the weighted full squat from a deficit.
Sissy Squat Bodyweight
Master the bodyweight sissy squat to intensely target your quadriceps, especially the lower portion, while improving balance and knee stability for
Weighted Squat
Master the weighted squat to build powerful legs and glutes. This compound exercise effectively strengthens your lower body, core, and improves overall
Description
A sissy squat performed while holding a weight, which increases the challenge and the benefits to the thighs and glutes.
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How to Do Weighted Sissy Squat
- 1Setup
Stand tall, holding a dumbbell or weight plate close to your chest with both hands. Place your feet hip-width apart or slightly narrower.
- 2Setup
Elevate your heels slightly on a wedge or small plates, or keep them flat if balance allows, for increased knee flexion and quadriceps engagement.
- 3
Keeping your torso upright and core braced, lean back slightly as you simultaneously bend your knees, allowing them to travel far forward over your toes.
- 4
Lower your body until your knees are deeply bent and your hips are close to your heels, feeling a strong stretch in your quads.
- 5
Drive through your forefeet and engage your quadriceps to push back up, extending your knees and returning to the starting upright position.
Tips
- Maintain a tight core throughout the movement to help stabilize your torso and prevent excessive arching of the lower back.
- Focus on a controlled eccentric (lowering) phase to maximize time under tension and enhance quadriceps engagement.
- If balance is a challenge, initially perform the exercise near a wall or power rack to lightly hold onto for support.
- Keep your chest up and shoulders back to maintain good posture and emphasize the stretch in the quadriceps.
Common Mistakes
- ×Losing balance and falling forward or backward can be avoided by bracing your core and performing the movement slowly and controlled.
- ×Not achieving full depth reduces quadriceps activation, so focus on letting your knees travel far forward and your hips drop low.
- ×Using momentum to stand up diminishes muscle engagement; instead, drive up by consciously contracting your quadriceps.
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Related Exercises
Standing Balance Quadriceps Stretch
Enhance quadriceps flexibility and balance with this standing stretch. Gently pull your heel towards your glutes, keeping knees aligned, for a deep thigh
Band Seated Leg Extension
Extend your legs against resistance with the Band Seated Leg Extension to build strong, defined quadriceps. A safe and effective way to target your thighs.
Weighted Single Leg Lift
Strengthen your hip flexors and quadriceps with the Weighted Single Leg Lift. This isolation exercise enhances core stability and improves balance.
PVC Overhead Squat
Master the overhead squat with a PVC pipe to enhance full-body mobility, core stability, and perfect your squat form. Improve shoulder and hip flexibility.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Dumbbell Renegade Row to Squat
Build total-body strength with this demanding complex combining renegade rows and explosive squats.
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