Smart Workout Diary

Weight Plate Sissy Squat

The Weight Plate Sissy Squat is a quad-focused squat variation performed while holding a weight plate close to the chest. The knees travel forward as the torso leans back in a controlled manner, creating a strong emphasis on knee extension and the quadriceps. It can support leg strength and hypertrophy when performed with a manageable load and controlled range of motion.

Demonstration

Weight Plate Sissy Squat — demonstration 1
Weight Plate Sissy Squat — demonstration 2

Instructions

  1. Set up: Stand upright with feet about hip-width apart and hold a weight plate vertically against your chest with both hands.
  2. Brace: Tighten your abdomen, keep your chest lifted, and use a stable surface nearby for light balance support if needed.
  3. Lower: Rise onto the balls of your feet, let the knees travel forward, and lean your body back as one straight line from knees to shoulders.
  4. Return: Lower only as far as you can control without pain, then press through the forefeet and contract the quadriceps to return to standing.
Muscle Group
Quads
Type
Strength
Mechanics
Compound
Equipment
Weight Plate
Difficulty
Intermediate

Technique tips

  1. Start light: Use a small plate until you can control the backward lean and knee travel.
  2. Keep alignment: Maintain a long line through the torso; do not fold sharply at the hips or round the back.
  3. Respect discomfort: Stop and reduce the range or load if you feel sharp knee pain.
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