Weighted Sissy Squat

The Weighted Sissy Squat is a compound movement that trains the quadriceps with help from . This guide covers the setup, the execution, the mistakes worth fixing early, and how to program it.

BodyweightIntermediateCompound

Updated 2026-10-20 · Written by the Metal Strength coaching team from the movement itself, and reviewed against the exercise library.

Weighted Sissy Squat, performed through a full range of motion.

Working the knee joint on its own removes the hips from the equation and puts every bit of the load on the quadriceps. That makes it a precise way to add volume to a muscle that a compound lift shares out across a whole leg.

Who it is for. Useful for everyone, and especially valuable when you want more leg volume than your lower back or grip can absorb. Program it after your compound work.

Muscles worked

Effectively all of the work here falls on the quadriceps, which is what makes this such a precise way to add volume to it.

Weighted Sissy Squat — Muscles worked: Quadriceps (Back)

How to do it

Set the machine so the pivot lines up with your knee joint — that alignment is what keeps the load on the muscle instead of the joint.
Adjust the pad so it sits against the soft part of your leg, not across a joint, and fasten the belt if there is one.
Sit or lie back against the support with your hips held still.
Move the pad through the full range using only the knee joint, and pause at the point of hardest work for the quadriceps.
Squeeze for a beat at peak contraction rather than rushing straight into the return.
Return slowly, resisting the weight all the way back to a full stretch before the next rep.

Breathing. Breathe out as you contract, in as you return. There is no need to hold your breath on an isolation movement.

Form cues that matter

Only the knee moves — hips stay pinned to the pad.
Squeeze at the end range; that is where the work is.
Take longer to lower than to lift.
Swinging the weight up with a hip thrust or a jerk
Cutting the range short at both ends

Common mistakes

The mistake	Do this instead
Swinging the weight up with a hip thrust or a jerk	Drop the load until you can move it with the target muscle alone.
Cutting the range short at both ends	Use a weight that lets you reach full stretch and full contraction on every rep.
A pivot that does not line up with your knee	Re-set the seat before your first set; it takes ten seconds and it changes where the load lands.

What makes this variation different

The Weighted Sissy Squat is a specific version of this movement, and the details in its name change how it should be performed.

Using only your bodyweight means you can train anywhere, and it keeps the whole body involved in stabilising the movement. Progress comes from leverage, range and reps rather than from adding plates.
Adding external load is how a bodyweight movement keeps progressing once you can do clean reps in double figures. Add small amounts and keep the range identical to the unloaded version.

Sets, reps and rest

Goal	Sets	Reps	Rest
Strength	3-5	8-10	60-90 s
Muscle growth	3-4	10-15	60-90 s
Endurance	2-3	15-25	60-90 s

6-12Weekly sets
3-1-1Tempo
60-90 sRest

How to progress

Add weight before you add reps. Work at the top of your rep range for two sessions in a row with clean technique, then put the smallest increment available on the Weighted Sissy Squat and build back up. Small, boring jumps beat big ones.

Variations and alternatives

If you do not have the equipment, or you simply want to rotate the stimulus, these 8 movements train the quadriceps in a similar way.

Lever Leg Extension — Machine
Lever Lying Leg Curl — Machine
Lever Seated Leg Curl — Machine
Band Seated Leg Extension — Resistance band
Band Standing Leg Curl — Resistance band
Exercise Ball One Legged Diagonal Kick Hamstring Curl — Bodyweight
Inverse Leg Curl with Bench Pads — Bodyweight
Lever Kneeling Leg Curl (Plate Loaded) — Machine

Safety

Key takeaways

Only the knee moves — hips stay pinned to the pad.
Squeeze at the end range; that is where the work is.
Work in the 10-15 rep range for muscle growth, leaving a rep or two in reserve on most sets.
Full range of motion on the Weighted Sissy Squat matters more than the weight on it.
Progress gradually and keep technique identical as the load goes up.

Go deeper

FAQ

What muscles does the Weighted Sissy Squat work?

It works the quadriceps as the prime mover. The midsection also works throughout to keep you stable.

How many sets and reps should I do on the Weighted Sissy Squat?

Three to four working sets of 10-15 reps suits most people training for muscle growth, leaving one or two reps in reserve. Across all the exercises that train this muscle, 6-12 hard sets a week is a productive range.

Is the Weighted Sissy Squat good for beginners?

Yes, provided you start light enough to own the technique. Spend the first few weeks on the movement itself with a load you could do several more reps with, and add weight only once the pattern is automatic.

What can I do instead of the Weighted Sissy Squat?

Lever Leg Extension, Lever Lying Leg Curl and Lever Seated Leg Curl all train the quadriceps in a similar way, so any of them works as a substitute when the equipment is taken or you want to rotate the stimulus.

What equipment do I need for the Weighted Sissy Squat?

This version uses your bodyweight. The pattern matters more than the tool, though — the alternatives above cover the same movement with whatever you have available.

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