Weighted Sissy Squat

An advanced strength exercise for the quads, calves, glutes and hamstrings, done with a barbell.

Movement guide

Weighted Sissy Squat

Demand · source-assignedHard (unreviewed)

Equipment requiredA barbell

Muscle focusQuads · Calves · Glutes · Hamstrings

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Barbell box squat demonstrated on the 3D figure

3D demoBarbell box squatIntermediate · A barbell

Similar move, intermediate grade.

This move

Weighted Sissy Squat demonstrated on the 3D figure

3D demoWeighted Sissy SquatAdvanced · A barbell

Advanced grade (source-assigned).

Harder option

Shrimp Squat demonstrated on the 3D figure

3D demoShrimp SquatExpert · No equipment

Similar move, expert grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Standing upright, with feet at shoulder width and toes raised, use one hand to hold onto the beams of a squat rack and the opposite arm to hold a plate on top of your chest. This is your starting position.
As you use one arm to hold yourself, bend at the knees and slowly lower your torso toward the ground by bringing your pelvis and knees forward. Inhale as you go down and stop when your upper and lower legs almost create a 90-degree angle. Hold the stretch position for a second.
After your one second hold, use your thigh muscles to bring your torso back up to the starting position. Exhale as you move up.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Quads. Also: Calves, Glutes, Hamstrings.

Equipment

A barbell

Level

Advanced (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Back squat with bands demonstrated on the 3D figure

3D demoBack squat with bandsAdvanced · A barbell + A band

Back squat with chains demonstrated on the 3D figure

3D demoBack squat with chainsAdvanced · A barbell + Other / check instructions

Barbell Bulgarian split squat demonstrated on the 3D figure

3D demoBarbell Bulgarian split squatAdvanced · A barbell + A bench or box

Barbell hack squat demonstrated on the 3D figure

3D demoBarbell hack squatIntermediate · A barbell

Barbell side split squat demonstrated on the 3D figure

3D demoBarbell side split squatIntermediate · A barbell

Double kettlebell front squat demonstrated on the 3D figure

3D demoDouble kettlebell front squatIntermediate · A kettlebell

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Questions people ask

What muscles does the Weighted Sissy Squat work?

Mainly the quads, with help from the calves, glutes and hamstrings.

What equipment do I need for the Weighted Sissy Squat?

A barbell.

Is the Weighted Sissy Squat good for beginners?

It is an advanced move. The grade comes from the source database and has not been independently reviewed. Build up to it with the Barbell box squat first.

What is an easier alternative to the Weighted Sissy Squat?

Try the Barbell box squat. It works similar muscles at a lower grade.

How do I make the Weighted Sissy Squat harder?

Progress to the Shrimp Squat, or add load, range or slower lowering once your form is solid.