Weighted Sissy Squat

Setup

1. 01Hold a weight plate against the chest with one arm.
2. 02Stand with feet hip width, near a support to hold.
3. 03Rise onto the balls of the feet.
4. 04Keep the hips extended and the body in one line.

Execution

1. 01Bend the knees and let them travel far forward.
2. 02Lean the torso back as the knees drop toward the floor.
3. 03Descend as deep as control allows.
4. 04Squeeze the quads to return to standing.

Checkpoints

• -Hips stay extended; the body forms a straight line from knees to head.
• -Heels stay raised on the balls of the feet.
• -The knees travel forward and down, not out.
• -The descent is slow and fully controlled.

Common mistakes

• -Breaking at the hips and turning it into a regular squat.
• -Dropping too deep too soon and straining the knees.
• -Losing balance by rushing the descent.
• -Adding weight before mastering the bodyweight version.