Weighted Sissy Squat

An advanced quadriceps-focused exercise performed with weight held at the chest while maintaining a forward lean, maximizing quad isolation.

Instructions

1. Stand upright with feet at shoulder width, toes raised on the balls of your feet.
2. Use one hand to hold onto a stable support (squat rack beam) while holding a weight plate against your chest with your opposite arm.
3. Initiate the movement by bending at the knees while keeping your pelvis neutral.
4. Drive your knees and hips forward, leaning your torso back to maintain upright positioning as you lower toward the ground.
5. Inhale as you descend until your upper and lower legs form a 90-degree angle.
6. Hold the stretch position for a brief second at the bottom.
7. Exhale and use your quadriceps to bring your torso back up to the starting position.
8. Repeat for the prescribed number of repetitions.

Tips

• Keep significant weight in your supporting arm hand to maintain balance and reduce knee stress.
• Maintain constant upward pressure on your rear foot and toes for stability.
• Lower yourself in a controlled manner over 2-3 seconds for maximum quadriceps engagement.
• Keep your chest up and core engaged throughout the movement.
• Start with minimal weight until you master the movement pattern—this is a challenging exercise.
• Advanced athletes can increase difficulty by reducing hand support or holding heavier weights.