Fitness Volt
  • 2022 WSMHot
  • Workouts
  • Nutrition
  • Training
  • Exercises
  • News
    • Videos
    • Bodybuilding
    • Arnold Classic
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
    • Deals
    • Food Facts
  • Reviews
No Result
View All Result
Fitness Volt
  • 2022 WSMHot
  • Workouts
  • Nutrition
  • Training
  • Exercises
  • News
    • Videos
    • Bodybuilding
    • Arnold Classic
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
    • Deals
    • Food Facts
  • Reviews
No Result
View All Result
Fitness Volt
No Result
View All Result
Exercise Guides

Weighted Sissy Squat (Legs)

How to do the weighted sissy squat

Malik, DPT

Written by Malik, DPT

Last Updated onApril 19, 2019

The weighted sissy squat is a great leg exercise which is a variation of the squat commonly used for building muscle and strength in the legs. Now, the quads are the main target muscle during the sissy squat but the hamstrings, glutes, calves, and core also receive stimulation as secondary muscles.

This is a great exercise for those who do not like barbell squats, or who just need an alternative leg exercise with little set up required. The sissy squat is also a very functional exercise as you have to stabilize your body to perform the movement effectively.

But rather than squatting through your heels, the sissy squat requires you to squat with the balls of your feet and that’s what makes this exercise unique but effective.

In This Exercise

  • Target muscle Group: Quadriceps
  • Type: Strength
  • Mechanics: Isolation
  • Equipment:
  • Difficulty:

Exercise Instructions

  1. Stand in front of something stable and hold onto it with one hand for balance. Position your feet at a slightly wider than shoulder-width distance apart.
  2. Then, hold one weight plate in your free arm across your chest.
  3. Now, squat down past parallel but lean your torso back and bring your knees over your feet so you’re on the balls of your feet. Inhale during this portion of the exercise.
  4. Then, squat back up through the balls of your feet until you’re standing straight. Exhale during this portion of the exercise.
  5. Repeat for the desired number of reps.

Variations & Tips:

  • You can use only your bodyweight if you’re a beginner.
  • Make sure to lean your torso back safely and squat so your knees pass your feet.
  • You should be squatting with the balls of your feet rather than with your heels.
  • You should feel the sissy squat in your quads.
  • Try not to squat too deep or you could place additional stress on your knees.
  • The sissy squat is a great squat alternative which creates more resistance than a standard bodyweight squat.

Watch: How to do the bodyweight sissy squat

Watch: How to do the sissy squat with one plate in each hand

For the latest news and updates please follow us on Instagram, Facebook and Twitter.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Exercise Guides Legs and Glutes
Previous Post

Lying Straight Leg Raise (Abdominals)

Next Post

Close Neutral-Grip Pull-Up (Back) | Exercise Guides and Videos

Malik, DPT

Malik, DPT

I'm NASM Certified Personal Trainer and nutritional coach since 2012. I've many certifications including NASM-FNS, NASM- CES and NASM-CPT I am part-time writer, have written for many publications include flex, fitnessvolt, coachmag and M&F.

Recommended For You

Barbell Kneeling Squat: How-To, Muscles Worked, Benefits and Variations

Barbell Kneeling Squat: How-To, Muscles Worked, Benefits and Variations

The barbell kneeling squat is an off-kilter leg-focused exercise that could actually be described as a reverse leg extension. Instead...

Smith Chair Squat: How-To, Muscles Worked, Benefits and Variations

Smith Chair Squat: How-To, Muscles Worked, Benefits and Variations

The Smith chair squat is a great exercise for many reasons - it's good for beginners, is a safe way...

Kettlebell Front Squat Guide

Kettlebell Front Squat: Muscles Worked, How To and Variations

You might be thinking, "Isn't this the same as the goblet squat"? While there are a lot of similarities in...

Kettlebell Figure 8 Guide

The Kettlebell Figure 8: Muscles Worked, How To, Benefits and Variations

The kettlebell figure 8 is a variation of the kettlebell swing that involves swinging a kettlebell in between and around...

Best Training Combos

The Best Muscle Group Training Combos

A lot of people make the mistake of hitting the gym and doing whatever exercises or body parts that appeal...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

16/8 Intermittent Fasting

16:8 Intermittent Fasting Guide and Tips

Half Biceps Curl Guide

Half Biceps Curl: Better Than Full Range for Muscle Growth?

WSM 2022 Finalists

2022 World’s Strongest Man Finalist Lineup

Recent Reviews

Best Powerlifting Belts

12 Best Powerlifting Belts of 2022

Best DMAA Pre Workout Alternatives

Top 12 Best DMAA Pre-Workout Alternatives for 2022

Best Turkesterone Supplements

10 Best Turkesterone Supplements of 2022

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workouts
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • 2022 WSM
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Mr. Olympia
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • Diet
    • News
    • Arnold Classic
    • Motivation
    • Videos
    • Food Facts
    • Deals
    • Fitness Calculator

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.