Weighted Sissy Squat
- Target muscle
- Quadriceps
- Equipment
- Weighted
- Body part
- Thighs
- Type
- Strength
The weighted sissy squat is an isolation exercise that targets the quadriceps through a deep, loaded stretch achieved by leaning the torso and thighs back as a single unit while the hips remain extended. A weight plate or dumbbell held to the chest increases the resistance beyond bodyweight. It is highly effective for building quad size and strength, particularly through the lengthened range.
How to do the Weighted Sissy Squat
- 1Stand with your heels elevated on a weight plate or wedge, feet hip-width apart and toes pointing forward or slightly out.
- 2Hold a weight plate flat against your chest with one hand and lightly grip a rack upright or other sturdy support with the other for balance.
- 3Brace your core and squeeze your glutes to keep your hips fully extended — they must not hinge throughout the movement.
- 4Begin the descent by simultaneously bending your knees and leaning your torso back, so that your body from knees to shoulders moves as one rigid plank.
- 5Let your knees travel well forward over and past your toes as you lower, keeping your heels elevated and your weight centered through the balls of your feet.
- 6Continue lowering until your hamstrings approach your calves or until you reach the end of your comfortable knee range, whichever comes first.
- 7Reverse the movement by driving through the balls of your feet and contracting your quads hard, rising back to the start position as one unit.
- 8Complete all reps, keeping tension in the quads throughout — avoid locking out sharply at the top.
Form tips
- Breathe in and brace at the top, hold that brace through the descent, and exhale as you drive back up — the held breath helps keep your torso and thighs locked together as one unit.
- Start with a 1–2 inch heel elevation. That is enough to let the knees travel forward, and more height only makes the position harder to control.
- Add depth before you add weight — reaching further into the stretch is a stronger quad stimulus than a heavier plate, and the leverage makes small load jumps feel large.
- Keep your knees tracking in line with your toes as they travel forward, and end the set as soon as you can no longer hold that line or the torso-to-knee plank.
- Control the descent — a slow 3–4 second lowering phase increases time under tension and lets you find the end of your usable range before you reach it under speed.
Common mistakes
- Hinging at the hips as you lean back, which recruits the glutes and hamstrings and bleeds tension off the quads — the hips must stay locked in extension throughout.
- Allowing the heels to drop to the floor, which limits how far the knees can travel forward and cuts the stretch that makes this exercise effective.
- Going too heavy too soon, which compromises form and loads the knee hard in deep flexion — this exercise must be progressed conservatively.
- Using the support hand to pull through sticking points, which unloads the quads and defeats the isolation purpose of the movement.
- Dropping into the bottom position rather than lowering under control, which lets you crash past the end of your comfortable knee range.
Frequently asked questions
What muscles does the weighted sissy squat work?
The weighted sissy squat targets the quadriceps — especially the rectus femoris, which crosses the hip and is maximally stretched when the hip stays extended and the knee bends. The glutes work only isometrically to hold the hips extended and the hamstrings barely contribute, making it one of the purest quad isolation exercises available.
Is the sissy squat bad for your knees?
Done progressively with good form it is not inherently harmful, but the combination of deep knee flexion and heavy quad tension puts high load through the kneecap and its tendon. Start with bodyweight only, limit depth to a comfortable range, and increase load and depth gradually over weeks. Anyone with existing knee issues should consult a physiotherapist before attempting this exercise.
How do I add weight to a sissy squat?
The most common methods are holding a weight plate flat against your chest, or gripping a dumbbell vertically at your chest. A weight vest is another option that keeps both hands free for balance. Start very light — even 5–10 lb of added load feels significantly harder than bodyweight because of the extreme leverage.
Why do I need to raise my heels for a sissy squat?
Elevating the heels on a plate or wedge shifts your weight onto the balls of your feet, which allows the knees to travel far forward over the toes without your heels lifting. This forward knee travel is what creates the deep quadriceps stretch that makes the sissy squat effective.
How is the weighted sissy squat different from a regular squat?
In a conventional squat the hips hinge backward to balance the load, engaging the glutes and hamstrings heavily. In the sissy squat the hips stay fully extended and the torso leans back instead, isolating the quads almost exclusively. The weighted sissy squat also loads the quad in a far more lengthened position than a standard squat.
