Weighted Sissy Squat

Weighted Sissy Squat


This exercise involves performing a squat while leaning back and holding a weight against your chest. It primarily targets the quadriceps and can be used to build strength and muscle in the legs.

Muscle Group

Equipment Required

Weighted Sissy Squat Instructions

  1. Stand with your feet shoulder-width apart and hold a weight plate against your chest with both hands.
  2. Place your heels on a raised surface, such as a weight plate or step, and keep your toes on the ground.
  3. Slowly lower your body down by bending your knees and leaning back slightly, keeping your weight on your heels.
  4. As you lower your body, push your hips back and keep your chest up.
  5. Lower your body until your thighs are parallel to the ground or as low as you can comfortably go.
  6. Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position.
  7. Repeat for the desired number of reps.

Weighted Sissy Squat Form & Visual

Weighted Sissy Squat

Weighted Sissy Squat Benefits

  • Targets the quadriceps, hamstrings, and glutes
  • Improves knee stability and balance
  • Increases lower body strength and endurance
  • Can be done with minimal equipment
  • Allows for a greater range of motion compared to traditional squats
  • Can be modified to target different muscle groups by adjusting foot placement and weight distribution

Weighted Sissy Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Weighted Sissy Squat Variations & Alternatives

  • Unweighted Sissy Squat
  • Weighted Squat
  • Weighted Bulgarian Split Squat
  • Weighted Pistol Squat
  • Weighted Step-up