How to do the Weighted Sissy Squat
Weighted Sissy Squat is a beginner multi-joint compound pushing exercise targeting the Quads in the Upper Legs region. Performed using weighted, it falls under the strength category. Secondary muscles engaged include Glutes and Hamstrings.
Weighted Sissy Squat demonstration · © GymiaFit
Weighted Sissy Squat at a glance
- Primary muscles
- Quads
- Secondary muscles
- Glutes, Hamstrings, Calves
- Equipment
- Weighted
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Weighted Sissy Squat step by step
- 1Stand with your feet shoulder-width apart and your toes pointing slightly outward.
- 2Hold a weight in front of your chest with both hands, or place a barbell across your upper back.
- 3Keeping your chest up and your core engaged, slowly lower your body down by bending at the knees and hips.
- 4Continue lowering until your thighs are parallel to the ground or as low as you can comfortably go.
- 5Pause for a moment at the bottom, then push through your heels to return to the starting position.
- 6Repeat for the desired number of repetitions.
Weighted Sissy Squat — questions
What muscles does the Weighted Sissy Squat work?
The Weighted Sissy Squat primarily targets the Quads. It also recruits the Glutes, Hamstrings, Calves as secondary movers.
What equipment do I need for the Weighted Sissy Squat?
You need weighted. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Weighted Sissy Squat suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Weighted Sissy Squat?
All Fours Squad Stretch, Assisted Prone Lying Quads Stretch, Backward Jump train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Weighted Sissy Squat demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.