Kettlebell Sissy Squats
Goblet kettlebell sissy squat — knees-forward quad-isolator with the bell at the chest.
Level: Foundation
Primary: Quads
Movement: Compound
Tags: Squat
Type: Strength (Weight Lifting)
Equipment: Kettlebell
Sports: Basketball Football Rugby Track and Field Volleyball
Target muscles
The quadriceps take essentially all the load. The hip flexors hold hip extension. The trunk braces. The bell at the chest forces upright torso position throughout.
How to perform
Setup
Hold a kettlebell at the chest in goblet position. Stand on the balls of the feet. Trunk braced.
Execution
Lean back and bend only at the knees, letting them travel well past the toes. The hips stay locked in extension. Lower with control. Stand by squeezing the quads.
Common mistakes
- Bending at the hips.
- Going too heavy.
- Heels coming all the way off the floor.
- Cutting depth.
- Patellar tendon flare-up.
Progressions and regressions
Regress to bodyweight sissy squats. To progress, increase load, work pause reps.
Programming notes
Quad isolator. 3-4 sets of 6-10 reps, once or twice a week.
