Legs
The main muscle group listed for this exercise.
Exercise guide
Weighted Sissy Squat
Weighted Sissy Squat is an expert-level leg exercise performed with a barbell. It also involves the glutes.
Barbell
The equipment listed for this variation.
Expert
The recorded setup and movement complexity.
Legs
Weighted Sissy Squat also involves glutes.
Strength
Movement pattern: squat. This is a compound exercise.
Expert
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do 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.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
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Box Squat with Bands is an expert-level leg exercise performed with a barbell. It also involves the glutes and back.
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Box Squat with Chains is an expert-level leg exercise performed with a barbell. It also involves the glutes and back.
View exerciseFront Barbell Squat
Front Barbell Squat is an expert-level leg exercise performed with a barbell. It also involves the glutes.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Weighted Sissy Squat.
What muscles does Weighted Sissy Squat work?
Weighted Sissy Squat primarily trains the legs and also involves the glutes.
Is Weighted Sissy Squat beginner-friendly?
It is listed as expert.
What equipment do I need for Weighted Sissy Squat?
This variation uses a barbell.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.