Weighted Sissy Squat - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Weighted Sissy Squat

Step by step instructions, muscle activation and variants for the Weighted Sissy Squat.

MediumQuadriceps

About this exercise

The weighted sissy squat is a quadriceps isolation exercise performed by leaning the torso back and letting the knees travel far forward while keeping the hips extended and the heels raised. Holding a weight plate against the chest adds progressive overload to this demanding movement.

How to Perform

  • Stand upright with feet hip-width apart and hold a weight plate against your chest
  • Rise onto the balls of your feet and maintain that position throughout the set
  • Slowly lean your torso back while letting your knees travel forward, keeping hips fully extended
  • Lower yourself until your knees nearly touch the floor and your body forms a straight diagonal line
  • Squeeze your quadriceps hard and drive back up to the starting position
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
Quadriceps

Common Mistakes

Common mistakes content is coming soon.

About the Weighted Sissy Squat

The Weighted Sissy Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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