Weighted Sissy Squat

Also called sissy squat and plate sissy squat.

Works

Quads, plus calves, glutes and hamstrings

Equipment

Barbell

Level

Advanced

Type

Compound

How to do it

Setup. 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.

1. 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.
2. After your one second hold, use your thigh muscles to bring your torso back up to the starting position. Exhale as you move up.
3. Repeat for the recommended amount of times.

Cues

• Hold the rack, heels raised.
• Knees forward, hips stay extended.
• Lean back as you lower.
• Pause 1 second, drive up.

Common mistakes

• Breaking at the hips.
• Going too deep too soon.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.

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