Weighted Sissy Squat
A quad-focused squat variation done on the balls of the feet with a backward torso lean while holding added weight.
Secondary muscles
How to do it
- Stand tall with your feet about hip-width apart and hold the weight securely in front of your chest or across your upper back.
- Rise onto the balls of your feet and brace your midsection.
- Lean your torso back in one straight line from knees to shoulders as your knees travel forward.
- Lower under control by bending your knees until you feel a strong stretch through the front of your thighs.
- Drive through the balls of your feet and straighten your knees to return to the start.
- Finish tall and reset your balance before the next repetition.
Form cues
- Lean back as one piece
- Keep hips extended
- Drive knees forward
- Stay on your toes
Common mistakes
- Bending forward at the hips during the descent
- Dropping the heels and shifting weight backward
- Letting the knees cave inward
- Lowering too fast and bouncing out of the bottom
Breathing
Inhale as you lower under control, then exhale as you drive back up to the starting position.
