Weighted Sissy Squat

This one is a bold bear cub test for the front of your thighs. You lean back, let the knees travel forward, and use added weight to turn a simple bodyweight move into a serious quad burner with plenty of control.

Instructions

1. Stand upright holding a weight at your chest.
2. Rise onto your toes and brace your core.
3. Lean back slightly and bend your knees forward.
4. Lower under control until your quads feel fully loaded.
5. Drive through the balls of your feet to stand tall.

Benefits

• Builds stronger quads
• Makes stairs and hills easier
• Improves control in deep knee bends
• Adds challenge without heavy barbells

Key Points

• Keep your hips extended throughout
• Let your knees travel forward
• Hold the weight close to your chest
• Move slowly and stay controlled
• Use a small range if needed

Common Mistakes

• Dropping the hips backward
• Moving too fast
• Letting the heels collapse inward
• Using too much weight
• Cutting the range short