Weighted Sissy Squat

Quadriceps

Weighted Sissy Squat

LevelExpert EquipmentBarbell MechanicCompound ForcePush

An advanced squat variation that leans the knees far forward with the hips extended, strongly targeting the quadriceps.

Strength

Primary musclesQuadriceps

Secondary musclesCalves Glutes Hamstrings

Energy burned

≈ 41 kcalFor 3 × 8–12, rest 90s · ≈ 7.1 kcal/min

Estimate range 31–51 kcal (±25 %)

Muscle mass worked29 %

Effort during a set13.1 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Hold a weight plate against your chest and stand with your feet hip width apart, holding a support if needed.
2Rise onto the balls of your feet.

How to perform

1Bend your knees and let them travel forward as you lean your torso back.
2Lower until you feel a strong stretch in your quads.
3Keep your body in a straight line from knees to head.
4Push through your quads to return to standing.