Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredOther
- MechanicsCompound
- Force TypePush
- Experience LevelAdvanced
- Secondary Muscles
Calves, Glutes, Hamstrings
Target Muscle Group
Quads
Weighted Sissy Squat Instructions
- Stand with your feet shoulder-width apart next to a Smith Machine or something you can hold onto for support.
- Grab the support bar with one arm if needed, and hold your desired weight in the other arm.
- Slowly begin to lean backward from your knees, keeping your body straight from head to knees. Do not bend at the waist.
- As you lean back, allow your knees to travel forward, lowering your body. You can use some type of block or support to keep your heels from touching the ground.
- Continue to descend, aiming to lower yourself as far as you can while keeping your heels off the ground. The more you lean back, the more you target your quads.
- Push through the balls of your feet and straighten your knees to return to the starting position.
- Repeat this movement for desired reps.
Weighted Sissy Squat Tips
- If you're a beginner, start by holding onto a wall or using a support to help balance.
- Focus on controlled movements and avoid letting your back arch excessively.
- Use a block or step that is 2-4 inches high to position your heels on while keeping your toes on the floor.
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