Dumbbell Supported Sissy Squat

Category

Legs

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Quadriceps Femoris

Secondary muscles

Iliopsoas, Gastrocnemius, Soleus

How to do it

1. Position yourself on a sissy squat machine with your feet shoulder-width apart and your lower legs securely supported by the machine's pads. Hold a dumbbell close to your chest with both hands.
2. Slowly lower your body by bending your knees, keeping your back straight.
3. Lower until your thighs are almost parallel to the floor.
4. Push through your thighs to rise back to the starting position. Repeat for the desired number of repetitions.

Form tips

• Ensure your knees track over your toes and do not collapse inward during the squat.
• Perform the movement slowly and with control to maximize muscle engagement.
• Avoid locking your knees at the top of the movement; keep a slight bend.