Plate Sissy Squat
Plate-loaded sissy squat — quad-isolator with a plate held at the chest as counter-balance.
Level: Foundation
Primary: Quads
Movement: Compound
Tags: Squat
Type: Strength (Weight Lifting)
Equipment: Plates
Sports: Basketball Football Rugby Track and Field Volleyball
Target muscles
The quadriceps take all the load. The hip flexors hold hip extension. The trunk braces against the plate. The plate at the chest counter-balances the lean.
How to perform
Setup
Hold a weight plate at the chest. Trunk braced.
Execution
Rise onto the toes and lean back. Bend only at the knees so they push forward over the feet. Lower as deep as quad strength allows. Stand.
Common mistakes
- Bending at the hips.
- Going too heavy on the plate.
- Heels coming all the way off.
- Cutting depth.
- Patellar tendon flare-up.
Progressions and regressions
Regress to bodyweight sissy squats. To progress, increase plate weight, work pause reps.
Programming notes
Quad isolator. 3 sets of 6-10 reps, once or twice a week.
