Sissy Squat (Weighted)
Trains the quadriceps. No equipment needed. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Sissy Squat (Weighted)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a quadriceps exercise that is, there are 16 on the Quadriceps page.
Muscles worked
What Sissy Squat (Weighted) trains
Technique
How to do the Sissy Squat (Weighted)
- Stand with your feet hip-width apart, holding a weight plate against your chest with one or both arms. Hold onto a sturdy support with your free hand if needed, and rise onto the balls of your feet.
- Lean your torso backward while bending your knees and pushing them forward, lowering your body in one straight line from your knees to your head.
- Descend as far as you can control, feeling a deep stretch in your quadriceps.
- Push through the balls of your feet and drive your knees back to return to the standing position. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your hips extended and your body in a straight line from knees to head throughout; do not bend at the hips.
- Descend slowly and only as deep as you can control to protect your knees.
- Master the bodyweight sissy squat before adding a plate.
- Exhale as you rise and inhale as you lower yourself.
Substitutes
Swap Sissy Squat (Weighted) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Sissy Squat (Weighted) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.