Weighted Sissy Squat
How to do the Weighted Sissy Squat with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Calves, Glutes, Hamstrings
Barbell
How to do the Weighted Sissy Squat
- 1
Standing upright, with feet at shoulder width and toes raised, use one hand to hold onto the beams of a squat rack and the opposite arm to hold a plate on top of your chest. This is your starting position.
- 2
As you use one arm to hold yourself, bend at the knees and slowly lower your torso toward the ground by bringing your pelvis and knees forward. Inhale as you go down and stop when your upper and lower legs almost create a 90-degree angle. Hold the stretch position for a second.
- 3
After your one second hold, use your thigh muscles to bring your torso back up to the starting position. Exhale as you move up.
- 4
Repeat for the recommended amount of times.
Log it, see it on your body.
Every Weighted Sissy Squat set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
More quads exercises
Weighted Sissy Squat: common questions
What muscles does the Weighted Sissy Squat work?
The Weighted Sissy Squat primarily works the Quads. It also recruits the Calves, Glutes and Hamstrings as supporting muscles.
Is the Weighted Sissy Squat suitable for beginners?
The Weighted Sissy Squat is an expert-level exercise. It demands well-developed strength, mobility and technique, so it suits experienced lifters more than beginners.
What equipment do I need for the Weighted Sissy Squat?
To do the Weighted Sissy Squat you'll need a barbell.
Is the Weighted Sissy Squat a compound or isolation exercise?
The Weighted Sissy Squat is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Weighted Sissy Squat with correct form?
Standing upright, with feet at shoulder width and toes raised, use one hand to hold onto the beams of a squat rack and the opposite arm to hold a plate on top of your chest. This is your starting position. Follow the full step-by-step above for the complete movement.
Log your Weighted Sissy Squat sets, free.
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