Movement overview

The Weighted Sissy Squat is an advanced lower body exercise targeting the quadriceps. It involves leaning back while keeping the hips extended and adding weight for increased resistance. This exercise requires balance, core stability, and proper technique to prevent injury.

Step-by-step cues

1. Begin by standing upright with your feet shoulder-width apart. Hold a weight plate or dumbbell close to your chest.
2. Engage your core and maintain a straight line from your head to your knees.
3. Slowly bend your knees and lean back, keeping your hips extended and torso upright.
4. Lower yourself until your knees are fully flexed, ensuring your heels remain on the ground.
5. Pause briefly at the bottom of the movement, then push through your heels to return to the starting position.

Technical tips

• Start with a light weight to master the form before progressing to heavier loads.
• Focus on keeping your core tight throughout the movement to maintain balance.
• Ensure that your knees track over your toes to avoid undue stress on the joints.
• Use a slow and controlled motion to maximize muscle engagement and reduce injury risk.
• Consider using a sissy squat bench for added support if you're new to this exercise.