What equipment do you need for the dumbbell sissy squat?

You need dumbbell to do the dumbbell sissy squat.

What is a good dumbbell sissy squat?

For men, a good dumbbell sissy squat is about a 22.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 5 lb and elite lifters pass 120 lb. For women, the standards run from about 5 lb to 120 lb. The tier table above lists every rank from Bronze to Champion.

Legs · Dumbbell

Dumbbell Sissy Squat

How to do the dumbbell sissy squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Dumbbell
Difficulty: Expert
Logged as: Weighted reps
Movement: Squat
Mechanic: Compound

Find more:Quads exercises Dumbbell exercises

How to do it

Stand with your feet shoulder-width apart and secure your feet under a sissy squat machine or brace yourself against a sturdy surface for support. Keep your torso upright as you bend your knees and lean back, lowering your body while keeping your heels elevated. Descend until your thighs are nearly parallel to the floor, then push through your toes to return to the starting position.

1Stand tall and lean back while bending your knees forward, feeling a strong burn in your quads
2Keep your hips extended and your body forming a straight line from head to knees
3Push back up through the balls of your feet, maintaining tension in your quads

Common mistakes

Don't hinge at your hips or let your butt stick out, the movement should come from your knees
Avoid dropping down too quickly or beyond your comfortable range
Don't let your knees drift inward; keep them aligned with your feet