A sissy squat holding a weight plate against your chest while one hand grips a rack upright. The added load makes this quad isolation a progression once bodyweight reps are easy.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Stand with feet hip-width apart beside a rack upright, holding it with one hand and hugging a weight plate to your chest with the other.
Rise onto the balls of your feet.
Bend your knees forward and lean back, keeping one straight line from knees to shoulders.
Lower until your knees are well past your toes and your thighs and shins form roughly a right angle.
Hold briefly, then drive your knees back to return to standing.
Breathing: Inhale as you lean back and lower, exhale as you rise.
Hips stay open
Straight line knees to shoulders
Slow on the way down
Bending at the hips so it becomes a regular squat
Dropping into the bottom
Adding load before bodyweight reps are controlled
Letting go of the support
Always hold a solid support with your free hand.
Start with a light plate and build depth gradually; stop if you feel sharp knee pain.