Weighted sissy squat

Quads

🔧 plate ⭐ Best with weight vest 🔄 Also works with dumbbell ↕ Squat 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Stand with feet shoulder-width apart, holding a weight plate or dumbbell close to your chest. Engage your core, maintain a straight line from head to knees. Bend knees, lean back, keeping hips extended and torso upright. Lower until knees are fully flexed, heels on the ground. Pause, then push through heels to return to start.

Muscles Worked

Rectus femorisVastus medialisVastus lateralisSartorius

Tips

Start with a light weight to master form. Keep your core tight, knees tracking over toes. Use slow, controlled movements. A sissy squat bench can provide support for beginners.

Similar exercises

Sissy squat Quads · 🔧 no equipment 4/10 Bench sissy squat Quads · 🔧 no equipment 4/10 Landmine sissy squat Quads · 🔧 Barbell 4/10 Smith machine sissy squat Quads · 🔧 Smith Machine 4/10 Dumbbell squat Quads · 🔧 Dumbbell 3/10 Kettlebell squat Quads · 🔧 Kettlebell 3/10 Barbell squat Quads · 🔧 Barbell 4/10 Belt squat Quads · 🔧 belt squat machine 3/10

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