Weighted Sissy Squat
The weighted sissy squat places a strong emphasis on the quadriceps through a long range of motion with minimal hip involvement.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand upright. Hold onto a support with one hand for balance, and hold a weight (dumbbell or weight plate) in front of your chest with the other hand.
- 02
Brace your core, rise onto the balls of your feet, keep your hips fully extended without bending at the hips, and drive your knees forward while leaning your torso back under control.
- 03
Lower yourself as far as your mobility and control allow. Keep your heels elevated and your knees tracking in line with your toes.
- 04
Push yourself back up by squeezing your quadriceps, maintain the same body alignment, and straighten your knees without letting your hips bend forward.
How to get started at the gym
§ 03 · SisuLiftWeighted Sissy Squat is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 04 · TipsKeep hold of the support so you can focus on driving your knees forward and leaning back under control. Choose a load that allows you to keep the movement slow and your knees stable throughout the entire range of motion.
The weighted sissy squat places a strong emphasis on the quadriceps through a long range of motion with minimal hip involvement.
More exercises: Quadriceps
§ 05 · Same muscles
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