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Weighted Sissy Squat

A expert strength exercise for the quads, done with a barbell.

Weighted Sissy Squat: starting positionWeighted Sissy Squat: finishing position
Main muscles
Quads
Also works
Calves, Glutes and Hamstrings
Equipment
Barbell
Level
Expert
Type
Compound
Movement
Push

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.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Weighted Sissy Squat

Questions

What muscles does the Weighted Sissy Squat work?

Mainly the quads, with the calves, glutes and hamstrings helping.

Is the Weighted Sissy Squat good for beginners?

It's rated expert. Beginners can build up to it with a simpler variation first.

What can I do instead of the Weighted Sissy Squat?

Good alternatives that train the quads: Barbell Squat To A Bench, Box Squat with Chains, Front Barbell Squat or Front Barbell Squat To A Bench.

How many sets and reps of the Weighted Sissy Squat should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).