Dumbbell Sissy Squat

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.

1. 1Stand tall and lean back while bending your knees forward, feeling a strong burn in your quads
2. 2Keep your hips extended and your body forming a straight line from head to knees
3. 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

Muscles worked

The dumbbell sissy squat mainly works the quads and glutes, with the hamstrings, lower back, and calves assisting.

• QuadsPrimary
• GlutesPrimary
• HamstringsSupport
• Lower BackSupport
• CalvesSupport
• Upper AbsMinor