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Weighted Sissy Squat

Weighted Sissy Squat is an expert compound barbell exercise that mainly works your quads, with help from your calves, glutes and hamstrings.

💪 Quads🏋️ Barbell📈 Expert🔗 Compound🎯 3-5 sets of 5-10 reps
Weighted Sissy Squat: starting position
Starting position
Weighted Sissy Squat: end position
End position

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.

Muscles worked

Primary: QuadsSecondary: CalvesSecondary: GlutesSecondary: Hamstrings

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Weighted Sissy Squat alternatives

Exercises that train the same main muscle, including options with other equipment.

SquatBarbell · BeginnerGoblet SquatDumbbell · BeginnerLeg PressMachine · BeginnerBodyweight SquatBodyweight · BeginnerCable DeadliftsCable · BeginnerWeighted SquatOther · Intermediate

FAQ

What muscles does the weighted sissy squat work?

It mainly works your quads; your calves, glutes and hamstrings assist.

How many sets and reps of weighted sissy squat should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the weighted sissy squat good for beginners?

It is an advanced movement. Build a base with simpler exercises for the same muscles first, and learn it with light weight or a coach.

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