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Quads · Weighted · Advanced

How to do Weighted Sissy Squat

The weighted sissy squat is a challenging lower body exercise that targets the quadriceps while also engaging the glutes, hamstrings, and calves. It requires balance, strength, and coordination, especially when performed with added weight.

Weighted Sissy Squat demonstration
Primary muscle
Quads
Also works
Glutes, Hamstrings and Calves
Equipment
Weighted
Level
Advanced
Category
Legs

How to do Weighted Sissy Squat, step by step

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

Muscles worked

Weighted Sissy Squat works your quads as the main mover, with help from your glutes, hamstrings and calves.

Track Weighted Sissy Squat in SPLYT

Weighted Sissy Squat is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More quad exercises

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