Weighted Sissy Squat

Note: This is just a visual reference — it may vary depending on your setup.

Strength Lower Body

Lower Body

Muscle Activation

Quadricep · Thighs

80%

Glutes

20%

Equipment

Dumbbell Weight Plate

Setup / Starting Position

Stand with your feet shoulder-width apart and your toes pointed slightly outward.
Hold a weight plate or dumbbell at chest level.

Exercise Position

Shift your weight onto your heels as you squat down, bending your knees and lowering your body towards the ground.
Keep your torso upright and chest lifted.

Form & Performance

Exhale as you push through your heels and return to the starting position, straightening your legs.
Keep your knees aligned with your toes throughout the movement.