Weighted Sissy Squat
Description
The weighted sissy squat is a loaded sissy squat where you hold a weight plate at your chest while leaning back and lowering your body by bending at the knees only (with hips locked). The added weight progresses the bodyweight sissy squat for elite quad isolation and knee strength.
Muscle Group
Equipment Required
Weighted Sissy Squat Instructions
- Stand tall with feet hip-width apart on the balls of your feet (heels lifted).
- Hold a weight plate at your chest with both hands.
- Brace your core. Squeeze your glutes to lock your hips forward.
- Lean your torso backward as you bend your knees forward, lowering your hips toward your heels.
- Keep your hips locked forward — your body should form a straight line from knees to head.
- Lower as deep as you can while maintaining control.
- Drive through the balls of your feet to return to standing. Squeeze your quads.
- Use light weight to start. Hold a wall or chair with one hand if needed.
Weighted Sissy Squat Form & Visual
Weighted Sissy Squat Benefits
- Elite quad isolation
- Builds quad strength and size
- Strengthens the knees through full range
- Easy to load progressively
- No barbell needed
- Builds knee stability when done with proper progression
Weighted Sissy Squat Muscles Worked
- Quadriceps (heavy isolation)
- Hip flexors
- Calves
- Core (anti-extension)
Weighted Sissy Squat Variations & Alternatives
- Bodyweight Sissy Squat
- Roman Chair Sissy Squat
- Dumbbell Sissy Squat
- Sissy Squat Bench (machine)
- Weighted Squat
