Weighted Sissy Squat

Challenge your quads with the weighted sissy squat. This advanced exercise deeply targets your thighs, improving strength and muscle definition.

IntermediateThighs Weighted

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of Weighted Sissy Squat

Isolation

Bodyweight Kneeling Sissy Squat

Thighs · Quadriceps · Body weight

Intermediate

Compound

Weighted Full Squat from Deficit

Thighs · Weighted

Advanced

Compound

Sissy Squat Bodyweight

Thighs · Body weight

Intermediate

Compound

Weighted Squat

Thighs · Gluteus Maximus · Weighted

Intermediate

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

01
Setup
Stand tall, holding a dumbbell or weight plate close to your chest with both hands. Place your feet hip-width apart or slightly narrower.
02
Setup
Elevate your heels slightly on a wedge or small plates, or keep them flat if balance allows, for increased knee flexion and quadriceps engagement.
03
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.
04
Lower your body until your knees are deeply bent and your hips are close to your heels, feeling a strong stretch in your quads.
05
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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Questions

What muscles does Weighted Sissy Squat work?

Weighted Sissy Squat primarily targets Quadriceps.

Is Weighted Sissy Squat good for beginners?

Weighted Sissy Squat is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Weighted Sissy Squat?

You need Weighted to perform Weighted Sissy Squat. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Weighted Sissy Squat?

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.

What are common mistakes when doing Weighted Sissy Squat?

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.