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Weighted Sissy Squat

The Weighted Sissy Squat primarily targets your Quadriceps, with support from Calves, Glutes, Hamstrings. It requires barbell and is best suited to expert lifters.

Expert level · Equipment: Barbell · Compound · Push

Primary muscles: Quadriceps Secondary muscles: Calves, Glutes, Hamstrings

How to perform Weighted Sissy Squat

  1. Step 1. Standing upright, with feet at shoulder width and toes raised, use one hand to hold onto the beams of a squat rack and the opposite arm to hold a plate on top of your chest. This is your starting position.
  2. Step 2. As you use one arm to hold yourself, bend at the knees and slowly lower your torso toward the ground by bringing your pelvis and knees forward. Inhale as you go down and stop when your upper and lower legs almost create a 90-degree angle. Hold the stretch position for a second.
  3. Step 3. After your one second hold, use your thigh muscles to bring your torso back up to the starting position. Exhale as you move up.
  4. Step 4. Repeat for the recommended amount of times.

Frequently asked questions

Which muscles are primarily targeted during a weighted sissy squat?

The weighted sissy squat is an isolation movement that focuses almost exclusively on the quadriceps. By leaning back, you maximize the stretch and tension on the rectus femoris.

How should I position the barbell for this exercise?

Hold the barbell across your upper chest or collarbone using a front rack grip. Ensure the weight remains centered over your midfoot to maintain balance as you lean back.

What is a common form mistake to avoid during the movement?

Avoid breaking at the hips, which shifts the load away from the quads. Maintain a straight line from your knees to your shoulders throughout the entire range of motion.

How should a beginner progress toward using a barbell for this lift?

Beginners should master the bodyweight version while holding a fixed upright for balance. Once stable, transition to a light dumbbell or plate before attempting the barbell variation.

What is the recommended set and rep range for weighted sissy squats?

Perform 3 to 4 sets of 8 to 15 repetitions to prioritize hypertrophy and control. Use a slow eccentric phase to maximize time under tension and protect the knee joints.

Sample sets & reps for Weighted Sissy Squat

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Quadriceps exercises

  • All Fours Quad Stretch — stretch
  • Alternate Leg Diagonal Bound — other
  • Backward Drag — other
  • Bear Crawl Sled Drags — sled
  • Bench Jump — bodyweight

See all Quadriceps exercises →

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