Weighted Sissy Squat

What is Weighted Sissy Squat? Weighted sissy squat is a challenging lower body exercise that targets the quadriceps, hamstrings, and glutes. This exercise involves performing a squat while leaning back on your heels with your body in a slightly angled position, adding resistance with weights to increase the intensity.

Tutorial

1. Stand with your feet shoulder-width apart and place a barbell on your shoulders or hold dumbbells by your sides.
2. Lift your heels off the ground and lean back slightly while keeping your chest up.
3. Slowly lower your body by bending your knees and pushing your hips back.
4. Go as low as you can while maintaining balance and control.
5. Push through your heels to return to the starting position.

Common Mistakes

• Leaning too far back, which can strain the lower back.

• Allowing the knees to cave inwards during the squat. - Using momentum to lift the weight instead of relying on muscle strength.

• Not engaging the core muscles to stabilize the body.

Tips for Better Results

• Start with lighter weights to master the form before increasing the resistance.

• Focus on maintaining proper alignment throughout the movement. - Keep your core engaged and chest up to protect your lower back.

• Control the descent and ascent to fully engage the targeted muscles.

Muscles Worked

• Quadriceps - Hamstrings - Glutes