TETSUBarbell Overhead Squat vs Weighted Sissy Squat
The Barbell Overhead Squat and the Weighted Sissy Squat both train the quads as their primary muscle. The Barbell Overhead Squat uses a barbell while the Weighted Sissy Squat adds external weight to a bodyweight pattern. Here is how they compare and when to pick each.
Side-by-side comparison
| Barbell Overhead Squat | Weighted Sissy Squat | |
|---|---|---|
| Primary muscle | quads | quads |
| Body part | upper legs | upper legs |
| Supporting muscles | glutes, hamstrings, calves and core | glutes, hamstrings and calves |
| Equipment | barbell | added weight |
| Steps in our guide | 5 | 6 |
How each one starts
Barbell Overhead Squat — first steps
- Stand with your feet shoulder-width apart and toes slightly turned out.
- Hold the barbell with a wide grip, positioning it overhead with your arms fully extended.
Weighted Sissy Squat — first steps
- Stand with your feet shoulder-width apart and your toes pointing slightly outward.
- Hold a weight in front of your chest with both hands, or place a barbell across your upper back.
Full step-by-step guides are linked below.
Which should you choose?
The Barbell Overhead Squat lets you load the heaviest weights and progress in small, steady jumps. The Weighted Sissy Squat adds external load to a bodyweight pattern for direct overload. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the quads adapting.
Full form guides
Common questions
Is the Barbell Overhead Squat better than the Weighted Sissy Squat?
Neither is universally better — both train the quads as the primary mover. The Barbell Overhead Squat lets you load the heaviest weights and progress in small, steady jumps, while the Weighted Sissy Squat adds external load to a bodyweight pattern for direct overload. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Barbell Overhead Squat and the Weighted Sissy Squat in the same program?
Yes, but usually not in the same session — they overlap heavily on the quads. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Barbell Overhead Squat and the Weighted Sissy Squat work the same muscles?
The primary muscle is the same: the quads. Supporting muscles differ slightly — glutes, hamstrings, calves and core for the Barbell Overhead Squat versus glutes, hamstrings and calves for the Weighted Sissy Squat.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.