Weighted Sissy Squat

Weighted Sissy Squat

The Weighted Sissy Squat is an effective lower body exercise that targets multiple muscle groups including the quadriceps, glutes, and calves. It involves performing a modified squat movement with a focus on building strength and stability in the legs. By adding weight to the exercise, you can increase the intensity and challenge your muscles even further. To perform the Weighted Sissy Squat, you begin by standing upright with your feet hip-width apart. Hold onto a fixed object for support, such as a barbell or a sturdy piece of furniture. Next, place a weight plate on your upper back, holding it securely with your hands. This will add resistance to the exercise and engage your muscles more effectively. To execute the movement, bend your knees and lower your body down as if you were sitting back into a chair. Keep your back straight and your chest lifted throughout the movement. As you descend, focus on pushing your hips backward while maintaining stability in your upper body. The Weighted Sissy Squat is an advanced exercise that requires proper form and technique to avoid injury. It is crucial to start with a weight that is appropriate for your fitness level and gradually increase as your strength improves. Incorporating this exercise into your leg-training routine can help you develop stronger and more defined quadriceps and glutes. Remember to always consult a fitness professional before attempting any new exercises, especially if you have underlying health issues or prior injuries.


  • Start by standing with your feet shoulder-width apart and your toes pointing slightly outward, holding a dumbbell or kettlebell against your chest with both hands.
  • Position your body weight on your toes and rise up onto the balls of your feet, lifting your heels off the ground as high as possible.
  • From this position, slowly lower your body down towards the ground, keeping your core engaged and your torso upright. Focus on bending at the knees while keeping your heels lifted off the ground.
  • Continue descending until your thighs are parallel to the ground, or as low as you can comfortably go without compromising your form.
  • Pause briefly at the bottom of the squat to maintain tension in your muscles.
  • Once at the bottom of the squat, push through the balls of your feet and engage your quadriceps and glutes to rise back up to the starting position.
  • Exhale as you straighten your legs, returning to the standing position.
  • Repeat for the desired number of repetitions, maintaining control and proper form throughout the exercise.
  • Remember to start with lighter weights and gradually increase the load as you become more comfortable with the movement.

Tips & Tricks

  • Focus on maintaining proper form and technique throughout the exercise.
  • Gradually increase the weight to progress and challenge your muscles.
  • Incorporate a full range of motion by squatting as low as possible without pain or discomfort.
  • Ensure that your knees remain in line with your toes and don't cave inward during the movement.
  • Engage your core muscles by keeping your abdominals tight and your back straight.
  • Don't rush through the exercise; perform it slowly and with control.
  • Listen to your body and avoid pushing yourself beyond your limits.
  • Include regular stretching exercises to improve flexibility and prevent muscle imbalances.
  • Stay hydrated before, during, and after the workout to maintain optimal performance.
  • Fuel your body with a balanced diet that includes enough protein, carbohydrates, and healthy fats.


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