Weighted Sissy Squat
An advanced compound strength exercise that works the quads, using a barbell.
Starting position
End position
How to Do Weighted Sissy Squat
- Standing upright, with feet at shoulder width and toes raised, use one hand to hold onto the beams of a squat rack and the opposite arm to hold a plate on top of your chest. This is your starting position.
- As you use one arm to hold yourself, bend at the knees and slowly lower your torso toward the ground by bringing your pelvis and knees forward. Inhale as you go down and stop when your upper and lower legs almost create a 90-degree angle. Hold the stretch position for a second.
- After your one second hold, use your thigh muscles to bring your torso back up to the starting position. Exhale as you move up.
- Repeat for the recommended amount of times.
Muscles Worked
Alternatives to Weighted Sissy Squat
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Weighted Squat
An intermediate compound strength exercise that works the quads.
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2
Kettlebell Pistol Squat
An advanced compound strength exercise that works the quads, using a kettlebell.
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3
Weighted Jump Squat
An intermediate compound strength exercise that works the quads, using a barbell.
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4
Barbell Squat To A Bench
An advanced compound strength exercise that works the quads, using a barbell.
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5
Box Squat with Chains
An advanced compound strength exercise that works the quads, using a barbell.
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6
Front Barbell Squat
An advanced compound strength exercise that works the quads, using a barbell.
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7
Front Barbell Squat To A Bench
An advanced compound strength exercise that works the quads, using a barbell.
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8
One Leg Barbell Squat
An advanced compound strength exercise that works the quads, using a barbell.
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9
Squat Jerk
An advanced compound strength exercise that works the quads, using a barbell.
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10
Chair Squat
A beginner compound strength exercise that works the quads, using a machine.
Frequently Asked Questions
What muscles do weighted sissy squat work?
Weighted Sissy Squat primarily works the quads. The calves, glutes and hamstrings assist as secondary muscles.
What equipment do I need for weighted sissy squat?
Weighted Sissy Squat uses barbell.
Weighted Sissy Squat: is it suitable for beginners?
Weighted Sissy Squat is rated advanced. High skill or high load. Worth earning rather than starting with.
What can I do instead of weighted sissy squat?
Weighted Squat, Kettlebell Pistol Squat, Weighted Jump Squat train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my weighted sissy squat reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; weighted sissy squat can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Weighted Sissy Squat with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.