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All exercises

Weighted sissy squat

Advanced

Weighted sissy squat is a compound weight plate exercise for the quads, also working the glutes, hamstrings, and calves.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalves

Equipment
Weight plate
Movement
Legs
Type
Compound
Logged as
Bodyweight + added weight
Suggested rest
2 min

How to do it

  1. 1Stand with your feet shoulder-width apart and your toes pointing slightly outward.
  2. 2Hold a weight in front of your chest with both hands, or place a barbell across your upper back.
  3. 3Keeping your chest up and your core engaged, slowly lower your body down by bending at the knees and hips.
  4. 4Continue lowering until your thighs are parallel to the ground or as low as you can comfortably go.
  5. 5Pause for a moment at the bottom, then push through your heels to return to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Sissy squatBodyweight
  • Barbell one leg squatBarbell
  • Stepdown squatBodyweight
  • Barbell overhead squatBarbell
  • Barbell bench squatBarbell
  • Barbell squat (on knees)Barbell

Easier variations

  • Stepdown squatBodyweight
  • Dumbbell goblet squatDumbbell
  • Dumbbell supported squatDumbbell
  • Quads (bodyweight squat)Bodyweight
Logged today · 2 min restWeighted sissy squat

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