Legs · Bodyweight
Weighted Sissy Squat
How to do the weighted sissy squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Expert
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Stand tall with your feet shoulder-width and brace yourself against a sturdy support, holding a plate against your chest for added load. Keep your torso in line with your thighs as you bend your knees forward and lean back, lowering until your thighs are nearly parallel while your heels stay elevated. Push through the balls of your feet to return to standing.
- 1Lean back and bend your knees forward to feel a strong quad burn
- 2Keep your hips extended and your body in a straight line
- 3Push back up through the balls of your feet with quad tension
Common mistakes
- Do not hinge at your hips or stick your butt out
- Avoid dropping down too quickly or past your safe range
- Do not let your knees drift inward; keep them over your feet
Muscles worked
The weighted sissy squat mainly works the quads and glutes, with the hamstrings, lower back, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- CalvesSupport
- Upper AbsMinor
Kovo programs the weighted sissy squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.