Exercise guide
Weighted Sissy Squat
The Weighted Sissy Squat is a supported quadriceps exercise in which the knees and pelvis travel forward as the torso leans back. The calves, glutes, and hamstrings assist with balance and position.
Training context
Why the Weighted Sissy Squat Can Be Useful
The exercise places a high demand on the quadriceps with relatively little external load. A stable hand support and conservative range are essential before a plate or other resistance is added.
This movement can create substantial knee stress. Use only a pain-free range and avoid letting the heels, support hand, or load shift unexpectedly.
Technique overview
Use the support to control the descent
Stand beside a secure support and hold a light plate against the chest. Rise onto the forefeet as the knees and pelvis move forward and the torso leans back in one controlled line. Descend only as far as the knees and balance allow, then contract the quadriceps to return. Stop immediately if the knees feel painful or unstable.
Treat this as an overview and use a range, pace, and setup you can control.