Unlike regular squats, sissy squats focus more on the front of your thighs, giving them a good stretch and making them work harder.

This exercise also uses your hip muscles (hip flexors) and calf muscles.

Doing weighted sissy squats can make your knees stronger and more stable.

They help build muscle endurance in your legs, meaning you can work out for longer without getting tired.

They can help improve the shape and look of your legs.

Weighted sissy squats are good for athletes and anyone who wants to improve their leg strength.

They're a great addition to many different types of workout routines.

Because they are a more advanced exercise, it's important to learn the correct form before adding weight to avoid injury. Start with bodyweight only until you have mastered the correct form.

Always listen to your body and stop if you feel any pain.

They're especially good for building bigger quadriceps muscles (the muscles on the front of your thighs). Because of the way you move, they work your quads more than regular squats.

Sissy squats help you become more flexible. The special way you move stretches your knees and hips, making them more bendy.

Doing sissy squats makes your core muscles stronger. Your core muscles help you keep your balance while doing the exercise.

They make the muscles around your knees stronger. Stronger knee muscles help prevent injuries.

Adding weighted sissy squats to your workouts will help you build strong legs and powerful quads.

Lean Back Slowly: Start to bend your knees, keeping your heels off the ground and your body straight. Imagine you're leaning back like you're sitting in a chair that's far behind you.

Go Down: Slowly lower yourself until your thighs are even with the ground, or as far as you can comfortably go. Keep your hips pointing forward.

Come Back Up: Use your leg muscles to push yourself back up to standing. Do this slowly and carefully.

Repeat: Try to do 8 to 12 of these movements (repetitions) in a row. Do this 3 or 4 times (sets) in total. Take breaks between sets if you need to.

Important Tip: Keep your elbows close to your body. This helps you keep your balance and do the exercise correctly.

Sled Hack Squats: These squats use a sled for support, making them easier to do correctly. This lets you go deeper into the squat, which makes your leg muscles work harder. They mainly work your quads, hamstrings, and glutes (the muscles in your thighs and buttocks).

Dumbbell Single-Leg Squats: Doing squats on one leg at a time makes you balance better and strengthens your leg muscles more. It's a good way to build strength and improve your overall leg control. This exercise focuses on your quads and glutes.

Kettlebell Goblet Squats: Holding a kettlebell close to your chest while you squat helps you keep good posture. This exercise works your thighs, glutes, and also your core muscles (your stomach muscles). It helps you learn to squat correctly.

These exercises are all good ways to get stronger legs. Try them out and see which ones you like best!

Dumbbell Single-Leg Squats: These squats build leg strength and balance. You stand on one leg and hold a dumbbell in each hand. This works your quads, hamstrings, and glutes, but also improves your balance because you're only standing on one leg.

Smith Machine Single-Leg Split Squats: This uses a Smith machine (a machine that guides the bar's movement) to make the exercise easier to control. It's good for building leg strength and fixing any imbalances between your legs, focusing on the quads and glutes.

Sled Hack Squats: Using a sled for squats makes the exercise safer and lets you move your legs further. It works your quads, hamstrings, and glutes, similar to other squats, but the sled adds stability.

Each of these exercises has advantages. They can improve your balance, coordination, and overall leg strength. Try them out to see which one fits your workout goals best!

Don't lean back too much: Try to keep your body as straight as possible. Leaning too far back puts extra strain on your lower back and can cause injury. Imagine a straight line from your head to your hips.

Go all the way down: Make sure you go as low as you comfortably can. Stopping short means you're not using all your muscles and you won't get as strong. The deeper you go, the more you work your quads.

This exercise focuses on your quadriceps (the front of your thighs).

Stronger quads lead to better overall leg strength and power.

Good form is very important to avoid injuries and get the best results.

Start by standing with your heels slightly elevated, leaning back slightly.

Slowly bend your knees, keeping your back straight, until your thighs are almost parallel to the ground.

Push back up to your starting position using your leg muscles.

Use weights (like dumbbells or a weight plate) to make the exercise harder as you get stronger.

Remember to breathe properly throughout the exercise. Inhale as you lower, exhale as you rise.

Listen to your body and stop if you feel any pain. It's better to rest than get hurt.

If you're new to this exercise, start with no weights and focus on getting your form right.

Gradually increase the weight or repetitions as you get stronger.

Weighted sissy squats can be a valuable addition to your leg workout routine.