How to Do Dumbbell Supported Sissy Squat

Dumbbell Supported Sissy Squat is a quads exercise using dumbbell, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Dumbbell

Difficulty

Beginner

01 / Move with control

How to perform

How to do Dumbbell Supported Sissy Squat

  1. 01Stand with feet hip-width apart, holding a dumbbell in one hand for counterbalance and a stable rack for support with the other.
  2. 02Rise onto the balls of the feet and begin to lean the torso backward while driving the knees forward.
  3. 03Descend until the knees are hovering just above the floor, keeping a straight line from the knees to the head.
  4. 04Drive through the balls of the feet to return to a standing position.
  5. 05Inhale on the descent and exhale as the knees straighten.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Supported Sissy Squat

Primary Stabiliser Inactive

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Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the hips pushed forward and the spine in a straight line with the thighs to maximize the stretch on the rectus femoris.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Supported Sissy Squat questions

What muscles does Dumbbell Supported Sissy Squat work?

Dumbbell Supported Sissy Squat is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Dumbbell Supported Sissy Squat correctly?

Stand with feet hip-width apart, holding a dumbbell in one hand for counterbalance and a stable rack for support with the other. Rise onto the balls of the feet and begin to lean the torso backward while driving the knees forward. Descend until the knees are hovering just above the floor, keeping a straight line from the knees to the head. Drive through the balls of the feet to return to a standing position. Inhale on the descent and exhale as the knees straighten.

What is the A90 coach tip for Dumbbell Supported Sissy Squat?

Keep the hips pushed forward and the spine in a straight line with the thighs to maximize the stretch on the rectus femoris.

Is Dumbbell Supported Sissy Squat suitable for beginners?

Dumbbell Supported Sissy Squat is rated beginner in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Supported Sissy Squat?

Dumbbell Supported Sissy Squat uses dumbbell.

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