The Weighted Sissy Squat exercise is a variation of the traditional sissy squat that involves adding weight to increase the difficulty and challenge the muscles even further. This exercise primarily targets the quadriceps and also engages the glutes and core muscles.
How to perform
Here is a step by step guide on how to perform the Weighted Sissy Squat exercise:1. Start by setting up a barbell with weight plates on a squat rack at chest height. You can also use a dumbbell or kettlebell for added resistance if preferred.
2. Stand in front of the barbell with your feet shoulder-width apart and your toes pointed slightly outward.
3. Position the barbell behind your head and across your upper back, gripping it securely with both hands.
4. Engage your core and maintain a straight posture as you slowly bend your knees and lower your body towards the ground.
5. Keep your chest upright and your back straight throughout the movement.
6. Lower yourself as far as you can without compromising form or stability, feeling a stretch in your quads.
7. Push through your heels and return to the starting position by extending your knees and straightening your legs.
8. Repeat for the desired number of repetitions.
Tips:
- Start with a lighter weight to ensure proper form and technique before increasing the resistance.
- Avoid leaning too far forward or backward during the exercise to prevent strain on the lower back.
- Focus on engaging your quadriceps muscles as you perform the movement to maximize the effectiveness of the exercise.
Equipment required
Weighted
Weighted equipment consists of items such as dumbbells, kettlebells, and weighted vests that are used to add resistance to exercises. This type of equipment is commonly used in strength training and resistance exercises to increase muscle strength, endurance, and overall fitness level. It allows individuals to progressively overload their muscles, leading to improved muscle growth and enhanced performance. Weighted equipment is versatile and can be incorporated into various workouts such as weightlifting, bodyweight exercises, and cardiovascular activities.