Weighted Sissy Squat
The sissy squat leans the torso back and drives the knees far forward, isolating the quads under a huge stretch while the hips stay extended. Holding a plate against the chest adds load to an already demanding movement, making it one of the toughest bodyweight-style quad builders. Reserve it for advanced trainees with healthy knees and solid balance.
- Equipment
- Plate
- Body part
- Quads
- Type
- Balance, Strength
- Browse by muscle
- Rectus Femoris, Vastus Lateralis
- Browse by movement
- Knee Extension
- Target
- Rectus Femoris, Vastus Lateralis
How to do it
- 1
Stand tall holding a weight plate against your chest, using a rack or post for balance if needed.
- 2
Rise onto the balls of your feet.
- 3
Let your knees travel forward as you lean your torso back, keeping a straight line from knees to shoulders.
- 4
Lower until you feel a deep stretch in the quads.
- 5
Keep the hips extended throughout rather than sitting back.
- 6
Drive through the front of the feet and contract the quads to return upright.
Tips
- Keep a straight line from knees to head, hips forward the whole time.
- Hold a support with one hand until you trust your balance.
- Ease into the depth over several sessions to spare the knees.
Variations
Common mistakes
- The plate gets held out in front of the chest as a counterweight, which shifts your balance forward and lets you lean back with less work from the quads; keep it flat against the chest.
- Holding the plate off to one side while the free hand grips a rack twists the hips, and the bottom of a sissy squat is not where you want rotation added.
- Weight goes on before the bodyweight version can be controlled through a full range, and the extra load lands on the knee at its deepest, weakest point.
- Breath gets held with the plate crushed against the chest, and by the third rep your head is swimming; breathe out as you come up.
- A plate large enough to rest on the thighs at the bottom quietly holds you up, so the hardest inches of the rep disappear.
Frequently asked
- How much weight should I use for a weighted sissy squat?
- Ten clean bodyweight reps through a full range, lowered slowly, is the entry price; before that, a plate only shortens your depth. From there, three sets of six to eight holding 5 kg, going up in 2.5 kg steps once all three sets run smoothly. If the depth shrinks the moment the plate goes on, the plate is too heavy. Once a week is enough for most people, placed after your main squatting.
- What can I use instead of a plate for a weighted sissy squat?
- A dumbbell or kettlebell held against the chest does the same job, as does a backpack loaded with books and worn on the front. A resistance band anchored low behind you is the other option, and it loads the top of the rep hardest instead of the bottom, which some knees prefer. A weight vest is the best choice of all here, because it leaves both hands free for balance.
- What is the weighted sissy squat good for?
- It is close to the hardest quad isolation available without a machine, and it suits advanced lifters chasing quad size who already own the bodyweight version. It is a poor choice for anyone with knee pain or a history of kneecap trouble, and it is not a substitute for squats or leg presses, since the hips do essentially nothing. If your balance is not solid enough to hold the plate still, stay with the unweighted version longer.
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