Male model ex_OEFT6C

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Upper Legs · Dumbbell

Dumbbell Supported Sissy Squat

advancedstrength

Dumbbell Supported Sissy Squat is an advanced compound strength exercise that works the quads (upper legs), with the hip flexors and calves assisting. It needs a dumbbell. A typical prescription is 4-5 sets of 4-8 reps, and it burns about 7.3 calories per minute.

Target: Quads
Body part: Upper Legs
Equipment: Dumbbell
Category: Strength
Mechanic: Compound
Force: Push
Sets × reps: 4-5 × 4-8
Calories / min: ≈ 7.3 kcal

Primary muscles

Quadriceps · Quadriceps Femoris

Secondary muscles

Hip Flexors · Iliopsoas
Calves · Gastrocnemius, Soleus

How to do Dumbbell Supported Sissy Squat

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.
Slowly lower your body by bending your knees, keeping your back straight.
Lower until your thighs are almost parallel to the floor.
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.

Dumbbell Supported Sissy Squat alternatives

Sissy Squat Bodyweight

Quads · advanced

Bodyweight Kneeling Sissy Squat

Quads · advanced

Bodyweight Squat

Quads · beginner

Barbell Box Squat

Quads · intermediate

More quads exercises

Kettlebell Suitcase Squat

Quads · intermediate

Barbell Jump Squat

Quads · intermediate

Dumbbell Goblet Squat

Quads · intermediate

Barbell Split Squat

Quads · intermediate

Bodyweight Wall Squat

Quads · intermediate

Barbell Low Bar Squat

Quads · intermediate

Barbell Quarter Squat

Quads · intermediate

Barbell Overhead Squat

Quads · advanced

Dumbbell Supported Sissy Squat FAQ

What muscles does Dumbbell Supported Sissy Squat work?

Dumbbell Supported Sissy Squat mainly works the quads in the upper legs (Quadriceps Femoris). The hip flexors and calves work as secondary muscles.

What equipment do you need for Dumbbell Supported Sissy Squat?

You need a dumbbell.

How many sets and reps of Dumbbell Supported Sissy Squat should I do?

Start with 4-5 sets of 4-8 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Dumbbell Supported Sissy Squat good for beginners?

It's rated advanced, so it's best left until you have a solid base of strength and technique.

How many calories does Dumbbell Supported Sissy Squat burn?

About 7.3 calories per minute for a person of around 70 kg, based on a MET value of 6. Ten minutes of work is roughly 73 calories; heavier people burn more.

What is a good alternative to Dumbbell Supported Sissy Squat?

Other exercises for the quads include Sissy Squat Bodyweight, Bodyweight Kneeling Sissy Squat, Bodyweight Squat and Barbell Box Squat.

For developers

Use Dumbbell Supported Sissy Squat in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_OEFT6C" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_OEFT6C",
  "name": "Dumbbell Supported Sissy Squat",
  "model": "male",
  "target": "Quads",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_OEFT6C/mp4-720.mp4?…",
    "poster": "https://…/ex_OEFT6C/poster.jpg?…"
  }
}