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Weighted Sissy Squat
A quad-focused knee extension exercise using added weights like plates or dumbbells, targeting quadriceps for hypertrophy and strength through deep knee flexion and backward torso lean.
About Exercise
Equipment
Dumbbells, Plates, Barbell
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads
Secondary Muscles
Glutes, Abs, Calves
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
10/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
5/10Glute Max
Abs
4/10Rectus Abdominis
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, toes slightly out. Hold a weight plate or dumbbells against your chest, grasp a support if needed for balance.
- Engage core and keep hips extended.
- Inhale and bend knees while leaning torso back straight.
- Rise onto balls of feet as knees drive forward over toes.
- Lower until knees are near full flexion, feeling quad stretch.
- Pause briefly at bottom.
- Exhale and drive through feet to extend knees and return upright.
- Maintain straight line from knees to shoulders.
Coaching Tips
Form Cues
- Core tight
- Back straight
- Knees over toes
- Lean back controlled
- Drive through balls of feet
- Squeeze glutes
Breathing
Inhale during descent, brace core, exhale forcefully during ascent.
Tempo
3-1-1
Range of Motion
Lower until knees reach 90 degrees or maximum comfortable flexion without rounding back; extend to near full knee lockout.
Safety
Safety Notes
- Avoid if acute knee pain or patellar tendon issues
- Master bodyweight version first
- Use support initially for balance
- Progress weight gradually
- Warm up knees and hips thoroughly
- Stop if feeling joint instability
Spotting
Use a sturdy support like a squat rack or wall for balance; no spotter needed, but partner can assist ascent if overloaded.
Common Mistakes
- Rounding lower back
- Using momentum to rise
- Allowing knees to cave inward
- Heels staying planted unnecessarily
- Incomplete descent
- Leaning too far back uncontrollably
When to Avoid
- Knee joint instability
- Patellar tendonitis
- Acute lower back pain
Flexibility Needed
- Adequate ankle dorsiflexion
- Knee flexion without pain
- Hip extension mobility
Build Up First
- Master bodyweight sissy squat
- Core stability competency
- Balance on balls of feet
Also known as
Loaded Sissy Squat, Barbell Sissy Squat
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