Weighted Sissy Squat
The Weighted Sissy Squat is a expert compound movement that activates 4 muscle groups simultaneously. It primarily targets the Quadriceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. The calves and glutes and hamstrings assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
- • Keep the bar path as vertical as possible over your base of support.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Weighted Sissy Squat work?
The Weighted Sissy Squat primarily works the Quadriceps. Secondary muscles include the Calves, Glutes, Hamstrings, which assist during the movement.
Is the Weighted Sissy Squat good for beginners?
The Weighted Sissy Squat is an advanced exercise. It requires solid baseline strength and good movement control. Work through beginner and intermediate variations before attempting this one.
What equipment do I need for the Weighted Sissy Squat?
You need barbell to perform the Weighted Sissy Squat. Most commercial gyms will have this available.
Track your estimated one-rep max over time. Use our 1RM calculator to see where you stand, or let RepStack compute it automatically after every set.
Track Your Progress
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