Sissy Squat (Weighted)
Complete guide to Sissy Squat (Weighted). Learn proper form, technique, and execution. Targets Quadriceps — Outer Quad, Inner Quad, Middle Quad. Requires body weight. Step-by-step instructions and expert tips.
How to Perform Sissy Squat (Weighted)
Stand tall with your feet shoulder-width apart and hold a weight against your chest for added resistance.
Engage your abs and take a breath.
Lean back slightly and bend your knees, letting your heels rise off the floor as your knees travel forward.
Lower as far as your flexibility allows, keeping your torso upright.
Drive through the balls of your feet to return to the starting position and exhale.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |