Weighted Sissy Squat
Weighted Sissy Squat Exercise Description
The weighted sissy squat is a quad-dominant squat variation that emphasizes knee flexion with the hips held in extension, biasing the quadriceps while minimizing hip hinge. Heels are elevated and the knees intentionally travel forward as the torso leans back in a straight line from shoulders to knees, maintaining a neutral spine throughout. Primary muscles are the quadriceps (vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris), with isometric support from the anterior core and ankle plantarflexors for balance. External load (e.g., weight plate, dumbbell, kettlebell, or cable) increases knee extensor demand; a front-held load can also provide counterbalance. This is an advanced, control-focused movement that requires precise alignment—knees tracking over the second toe, heels elevated, and hips extended—and should be performed through a comfortable, pain-free range.
- Muscle Groups: Quads
- Target Muscles: Vastus Intermedius, Vastus Lateralis, Vastus Medialis
- Assisting Muscles: Rectus Femoris
- Stabilizing Muscles: Gluteus Maximus, Longissimus, Rectus Abdominis, Soleus, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Legs, Upper Legs
- Body Surface: Front, Inner, Side
- Body Symmetry: Bilateral
- Equipment: Weighted
- Exercise Patterns: Squat
- Exercise Type: Strength
- Functional Grouping: Knee Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Deep Quad, Inner Quad, Outer Quad
- Movement Direction: Vertical
- Muscle Position: Anterior, Lateral, Medial
- Gender: Female
How To Do The Weighted Sissy Squat Exercise
‘- Set a heel wedge, slant board, or plates. Stand feet hip-width, toes forward or slightly out (about 5–15°).
– Hold a weight at the chest (goblet) or slightly in front for counterbalance. Brace the trunk; keep a neutral spine.
– Lift the heels and keep them elevated throughout. Lightly squeeze the glutes to maintain hip extension.
– Initiate by driving the knees forward while the torso leans back as one rigid line from shoulders to knees—no hip hinge.
– Descend under control, keeping knees tracking over the second/third toe and pressure centered through the forefoot.
– Stop at a depth where alignment, balance, and heel elevation are maintained without discomfort.
– Reverse by contracting the quads to extend the knees, keeping hips extended and torso in the same line.
– Throughout: avoid knees caving in, heels dropping, or arching the low back; move deliberately and maintain your brace.
Weighted Sissy Squat Tips
‘- Stand with feet about hip-width and toes forward or only slightly turned out (around 5–15°).
– Elevate your heels on a wedge or plates and keep them lifted for the entire movement.
– Hold the weight at your chest or slightly in front to help with counterbalance.
– Brace your trunk and maintain a neutral spine so your torso stays a straight line from shoulders to knees.
– Lightly squeeze your glutes to keep the hips extended and avoid hinging at the hips.
– Initiate the descent by driving the knees forward as the torso leans back together as one rigid unit.
– Keep your knees tracking over the second/third toe and avoid letting them cave inward.
– Maintain pressure centered through the forefoot while you descend under control.
– Only go as deep as you can while keeping alignment, balance, heel elevation, and a pain-free range, then rise by actively contracting the quads.
Weighted Sissy Squat Beginner Introduction
The weighted sissy squat is an advanced squat style centered on bending mainly at the knees while the hips remain pushed through. It places the workload largely on the front of the thighs, with the abs and calves contributing to posture and balance. The movement typically uses a raised surface under the heels—such as a wedge, slant board, or plates—and an added load like a plate, dumbbell, kettlebell, or cable. A weight carried in front of the body can also act as a helpful counterbalance.
During this squat, the body usually leans backward as a unified segment from shoulders to knees while the knees shift forward and the spine stays straight. The pattern highlights smooth, deliberate motion rather than speed, with careful attention to knee path in line with the toes, steady heel height, and a firm, braced midsection. Depth is tailored to a range that feels comfortable and controlled, making alignment and precision the main themes of the exercise.