Sissy Squat - Weighted

SquatVestDB

The sissy squat performed with added external resistance (weight vest, held plate, or dumbbell) once bodyweight control and depth are mastered. A very advanced quad-isolation movement.

Demo: Exercise Demo

Sets

3

Reps

6-10

Rest

1:30

Contraindications

Significant knee joint stress under load — reserved for advanced trainees with healthy knees and no patellar tendon issues.

Setup

Wear a weight vest or hold a plate/dumbbell against the chest. Stand holding light support for balance.

Execution

  1. 1Rise onto the balls of the feet
  2. 2Push the knees forward while leaning the torso back under the extra load
  3. 3Keep hips extended throughout
  4. 4Descend to a controlled, moderate depth
  5. 5Drive back up powerfully through the quads

Key cues

  • Only add load once 12+ clean bodyweight reps are achieved
  • Knees drive forward, hips stay extended
  • Control every inch under the added load
  • Use support for balance, not assistance
  • Progress load in small increments

Common faults

  • Adding load before mastering the bodyweight version
  • Hinging at the hips under the extra load
  • Losing balance backward
  • Rushing the eccentric under load
  • Excessive depth beyond current tissue tolerance

Tweaks

  • Start with just 5-10 lb added load
  • Try a slant board for added support under load
  • Combine with quad mobility work between sets

Regressions

Sissy Squat - Bodyweight

Muscles

Primary: Quadriceps

Secondary: Core, Hip Flexors

Notes

A favorite finisher movement among physique athletes for maximal quad stretch-tension stimulus.

Sources

Attribution: Vince Gironda