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Quadriceps · Intermediate

Dumbbell Heel Elevated Assisted Sissy Squat

Assisted heel-elevated sissy squat with one dumbbell adding load while the free hand uses a fixed support only for balance.

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Dumbbell Heel Elevated Assisted Sissy Squat demonstration

Exercise overview

Training details

QuadricepsCore

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Stand with your heels raised on a stable wedge, hold a light support with one hand, and secure a dumbbell with the other.
  2. 02Brace your trunk, rise onto the balls of your feet as needed, and let your knees travel forward.
  3. 03Keep your hips extended and lean your body backward as one line while bending your knees deeply.
  4. 04Descend only as far as you can control without knee pain, using the support for balance rather than pulling.
  5. 05Contract your quadriceps and press through your forefeet to return to the upright starting position.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionHeel Elevated Assisted Sissy Squat

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBodyweight SquatComparable substituteFront SquatComparable substituteBarbell Squat

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