Weighted Sissy Squat

The weighted sissy squat is a challenging lower body exercise that targets the quadriceps while also engaging the glutes, hamstrings, and calves. It requires balance, strength, and coordination, especially when performed with added weight.

Quick Facts

How to Do Weighted Sissy Squat

Follow these step-by-step instructions to perform Weighted Sissy Squat with proper form and technique.

1. Stand with your feet shoulder-width apart and your toes pointing slightly outward.
2. Hold a weight in front of your chest with both hands, or place a barbell across your upper back.
3. Keeping your chest up and your core engaged, slowly lower your body down by bending at the knees and hips.
4. Continue lowering until your thighs are parallel to the ground or as low as you can comfortably go.
5. Pause for a moment at the bottom, then push through your heels to return to the starting position.
6. Repeat for the desired number of repetitions.

Muscles Worked

Understanding which muscles Weighted Sissy Squat targets helps you integrate it effectively into your training program.

Benefits of Weighted Sissy Squat

Incorporating Weighted Sissy Squat into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Quads Development: Weighted Sissy Squat directly targets and strengthens the Quads, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Glutes, Hamstrings, and Calves, providing additional training stimulus without extra exercises.
• Functional Strength: Strength exercises like Weighted Sissy Squat build real-world strength that transfers to daily activities and athletic performance.
• Advanced Training Stimulus: This challenging exercise provides the intensity needed for experienced athletes to continue making progress.

Safety Tips and Precautions

Performing Weighted Sissy Squat safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Weighted Sissy Squat, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Quads and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Knee Safety: Keep your knees tracking in line with your toes throughout the movement. Don't let them cave inward.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Quads typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Weighted Sissy Squat, track these metrics during your workouts: