Weighted Sissy Squat
Weighted Sissy Squat is a resistance exercise - strength exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps
- Secondary muscles
- Abdominals, Gluteus maximus (stabilization), Gastrocnemius
- Exercise type
- Resistance exercise - strength
Exercise technique
- Hand support
Hold a sturdy vertical support with one hand.
- Plate
Secure a light plate to your chest with the other arm.
- Foot pressure
Press through the forefeet and allow the heels to rise.
- Body line
Keep hips extended and maintain a line from knees to shoulders.
- Lower
Move knees forward while leaning the body backward as one unit.
- Bottom control
Pause briefly at a knee angle from which you can control the return.
- Rise
Use the front thighs to extend knees and return upright.
Key technique points
- Establish unloaded sissy-squat control first.
- Do not sit hips backward as in a regular squat.
- Do not pull yourself upward with the support hand.
- Keep the plate close.
- Move knees slowly and symmetrically.
- Do not force depth to a prescribed angle.
Common mistakes
Folding at the hips
The long torso lever becomes shorter.
Lifting the toes
Losing forefoot support destabilizes the lean as knees travel forward.
Pulling with the arm
Knee-extensor work decreases.
Heavy plate
Control becomes harder with the long lever.
Dropping onto the knees
The descent accelerates beyond muscular control.
Reaching the plate forward
Balance and load moment change.
Frequently asked questions
Weighted Sissy Squat: why is “Folding at the hips” a mistake?
The long torso lever becomes shorter.
Weighted Sissy Squat: why is “Lifting the toes” a mistake?
Losing forefoot support destabilizes the lean as knees travel forward.
Weighted Sissy Squat: why is “Pulling with the arm” a mistake?
Knee-extensor work decreases.
Weighted Sissy Squat: why is “Heavy plate” a mistake?
Control becomes harder with the long lever.
Weighted Sissy Squat: why is “Dropping onto the knees” a mistake?
The descent accelerates beyond muscular control.
Weighted Sissy Squat: why is “Reaching the plate forward” a mistake?
Balance and load moment change.
What should I focus on when doing Weighted Sissy Squat?
Establish unloaded sissy-squat control first. Do not sit hips backward as in a regular squat. Do not pull yourself upward with the support hand. Keep the plate close. Move knees slowly and symmetrically. Do not force depth to a prescribed angle.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.