Dumbbell Sissy Squat
Build strength with Dumbbell Supported Squats! Elevate your squat game & target key muscles. A stable & effective lower body workout.
The Dumbbell Sissy Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the lower back and core. You'll need: dumbbells.
Required Equipment
Dumbbell Sissy Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Obliques
Dumbbell Sissy Squat Variations and Alternatives
How to do the Dumbbell Sissy Squat
Begin by setting up the squat support machine according to the manufacturer's instructions and selecting an appropriate weight for the dumbbells.
Stand with your back against the pad and feet shoulder-width apart. Hold a dumbbell in each hand at shoulder level with your elbows bent and palms facing each other.
Brace your core, keep your chest up, and look straight ahead. Slowly bend your knees and lower your body down as if you are sitting back into a chair. Keep your weight in your heels and ensure your knees remain in line with your feet, not extending past your toes.
Lower yourself until your thighs are at least parallel to the ground, or go deeper if you have the flexibility and it's comfortable for you.
Push through your heels to drive yourself back up to the starting position, maintaining control throughout the movement.
Repeat the exercise for the desired number of repetitions and sets, ensuring good form throughout.
Note: Ensure the dumbbells are securely held and controlled throughout the exercise. It's important to use a weight that is challenging yet allows you to perform the exercise with proper form. If you are new to this exercise or this is your first time incorporating weights into your squats, start with lighter dumbbells to master the technique before increasing the weight.
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Dumbbell Sissy Squat FAQs
What muscles does the Dumbbell Sissy Squat work?
The Dumbbell Sissy Squat mainly works the quads and glutes & hips, with help from the lower back and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Dumbbell Sissy Squat?
Dumbbells.
Is the Dumbbell Sissy Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Sissy Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Sissy Squat variations and alternatives?
Similar exercises include the Sissy Squat, Dumbbell Calf Hold Squat Raise, Dumbbell Band Wall-Sit and Dumbbell Bar-Grip Sumo Squat.
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