Instructions

1

Sit on a leg extension machine with back firmly against the backrest, feet flat on the floor, and knees bent at approximately 90 degrees. Position your feet under the padded lever arm with toes pointing forward.

2

Grasp the handles on either side of the seat for stability. Adjust the machine so the pivot point aligns with your knee joint. Place the padded bar across the lower shins just above the ankles.

3

Slowly lower the padded lever arm by allowing your knees to bend, controlling the weight throughout the movement. Lower until knees reach approximately 90 degrees of flexion, maintaining contact with the backrest.

4

Drive through your quadriceps to extend your legs forward, pushing the padded bar upward in a controlled manner. Extend until legs are nearly straight but do not lock out the knees. Return to the starting position with control.

PRIMARY MUSCLESQuadriceps

SECONDARY MUSCLESRectus Femoris, Vastus Medialis, Vastus Lateralis, Gluteus Maximus

EQUIPMENTWeighted

DIFFICULTYBeginner

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Weighted Sissy Squat because it challenges the Quadriceps through a dynamic range of motion. By relying on Weighted, it reinforces proper movement patterns and builds robust strength in the Thighs region.

Benefits

Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Utilizes Weighted to create sustained mechanical tension, forcing deep muscle adaptation.
Improves overall Thighs stability and proprioception during heavy loads.
Reduces the likelihood of Thighs injuries by reinforcing connective tissue strength.
Promotes balanced muscular development by effectively recruiting the Quadriceps and associated synergists.

Pro Tips

If you feel this primarily in your joints rather than the Quadriceps, instantly lower the weight and readjust your Weighted setup.

Muscle Anatomy

The primary driver is the Quadriceps. However, the movement also recruits Rectus Femoris, Vastus Medialis, Vastus Lateralis, Gluteus Maximus to maintain control of the Weighted.

Beginner Tips

If you are new to the Weighted Sissy Squat , focus on mastering the movement pattern with zero weight before adding Weighted.

Weighted Sissy Squat