Weighted Sissy Squat
Hold a squat rack beam with one hand and a plate on your chest with the other. Bring knees and pelvis forward as you lower, stopping near a 90-degree knee angle.
- Difficulty
- Advanced
- Type
- Strength
- Mechanic
- Compound
- Force direction
- Push
- Muscles
- 4
Form sequence
01 · setup
Standing upright, with feet at shoulder width and toes raised, use one hand to hold onto the beams of a squat rack and the opposite arm to hold a plate on top of your chest. This is your starting position.
02 · lower · Key step
As you use one arm to hold yourself, bend at the knees and slowly lower your torso toward the ground by bringing your pelvis and knees forward. Inhale as you go down and stop when your upper and lower legs almost create a 90-degree angle. Hold the stretch position for a second.
03 · rise
After your one second hold, use your thigh muscles to bring your torso back up to the starting position. Exhale as you move up.
04 · repeat
Repeat for the recommended amount of times.
