TETSUWeighted Sissy Squat
The Weighted Sissy Squat is a weighted exercise for the upper legs that primarily targets the quads, with the glutes, hamstrings and calves assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Weighted Sissy Squat
- 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.
- Keeping your chest up and your core engaged, slowly lower your body down by bending at the knees and hips.
- Continue lowering until your thighs are parallel to the ground or as low as you can comfortably go.
- Pause for a moment at the bottom, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Weighted Sissy Squat work?
The Weighted Sissy Squat primarily targets the quads. The glutes, hamstrings and calves work as supporting muscles.
What equipment do I need for the Weighted Sissy Squat?
You need added weight — a plate, dumbbell, or weight vest — to load the Weighted Sissy Squat.
How many sets and reps of the Weighted Sissy Squat should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Weighted Sissy Squat works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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