Weighted Sissy Squat
- Secondary muscles
- Glutes, Hamstrings, Calves
- Body part
- Upper Legs
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
Track this exercise in SetGrip — no account needed
A plate hugged to the chest takes the sissy squat from brutal to unforgiving: the backward lean already loads the quads at long muscle lengths, and even 10-25 extra pounds raises the demand sharply. Earn full-range bodyweight reps first, then add the smallest plate in the gym and rebuild your rep count.
How to do the Weighted Sissy Squat
- Stand with your feet shoulder-width apart and your toes pointing slightly outward.
- Hold a weight in front of your chest with both hands, or place a barbell across your upper back.
- Keeping your chest up and your core engaged, slowly lower your body down by bending at the knees and hips.
- Continue lowering until your thighs are parallel to the ground or as low as you can comfortably go.
- Pause for a moment at the bottom, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Tip: Screw the feet into the floor and spread it apart to keep the knees out and the arch of the foot from collapsing.
Muscles worked
Primary
Quads · Legs
The quads extend the knee and drive you out of the bottom, and front squats and close stance variations put more on them.
Secondary
- Glutes — The glutes extend the hip on the way up and take more of the load the deeper you go and the wider your stance.
- Hamstrings
- Calves
Common mistakes
- Knees caving inward — push the knees out over the toes on the way up, especially out of the bottom where they most want to collapse.
- Hips shooting up first — if the hips rise faster than the chest on the way up, you turn the squat into a good morning; drive the chest and hips up together.
- Cutting the depth — get the hip crease below the top of the knee on every rep unless mobility genuinely stops you, in which case work on it.
- Losing the brace — take a big breath into the belly before each rep and hold it through the sticking point, then exhale on the way up.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Squats go first in a lower body session when you are freshest. Follow them with Romanian deadlifts or leg press, or superset lighter sets with pull-ups to use the same rack.
Variations and alternatives
Similar exercises
Without weighted
Frequently asked questions
What muscles does the Weighted Sissy Squat work?
The Weighted Sissy Squat primarily works the quads. It also involves the glutes, hamstrings and calves, which assist the movement and stabilise the joints.
Is the Weighted Sissy Squat good for beginners?
Not as a starting point. The Weighted Sissy Squat is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Weighted Sissy Squat?
If you cannot do the Weighted Sissy Squat, try the Sissy Squat, the Barbell Bulgarian Split Squat or the Step Down Squat. Each of them trains the quads through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Weighted Sissy Squat, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
Track the Weighted Sissy Squat in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.