Weighted Sissy Squat
The Weighted Sissy Squat is a advanced barbell exercise that works the Quads. Follow the steps below.
Target musclesQuads
EquipmentBarbell
LevelAdvanced
How to do the 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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.