Weighted Sissy Squat

Body region

• Legs

Equipment

• Weight Plate or Dumbbells

Technique

1. Hold a weight plate or dumbbell against the chest with one arm and hold a support with the other hand; stand with the feet hip-width apart.
2. Rise onto the balls of the feet and lean back as the knees move forward and down.
3. Lower to a depth you can control, keeping the body in a straight line from knees to shoulders.
4. Squeeze the quads to return to standing.

Cues

• Use a light weight and a small range at the start.
• Keep the weight tight to the chest so it does not pull you backward.

Common mistakes

• Adding weight before the knees are conditioned.
• Folding at the hips.
• Dropping quickly at the bottom.

Alternatives

• Leg Extension
• Bodyweight Squat
• Bodyweight Split Squat