Machine Goblet Sissy Squat
A knee-dominant squat on a sissy bench, holding one goblet dumbbell at the chest while the ankles stay fixed.
How to do it
- Stand on the sissy-squat bench with both feet on the footplate and the shins against the rollers.
- Hold one dumbbell at the chest in a goblet grip with the elbows tucked.
- Brace the trunk and keep a tall torso so the hips do not fold backward.
- Bend the knees and sit straight down, letting the knees travel forward over the toes.
- Descend as far as you can control without losing the upright chest.
- Drive through the feet to extend the knees and return to standing.
Key technique cue
Torso straight, hips don't fold back; knees travel forward with shins against the pads.
Common mistakes
- ✕ Folding at the hips, which turns the sissy pattern into a shallow ordinary squat.
- ✕ Rushing into a heavy goblet load before the bodyweight version is stable.
- ✕ Letting the lower back hyperextend as you lean to chase depth.
- ✕ Losing contact with the shin rollers so the ankles are no longer fixed.
Benefits
- ✓ The bench removes the balance problem so the quads can take a full knee-dominant range.
- ✓ A goblet dumbbell adds load without putting a bar on the spine.
- ✓ The setup is a clear progression from an unweighted sissy squat.
Progression: from easier to harder
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Step 1 You are here - Machine Goblet Sissy Squat
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Step 2
About the exercise
The machine goblet sissy squat loads a sissy-squat bench with a single dumbbell held at the chest. The footplate and shin rollers lock the lower legs so you can sit the hips down and drive the knees forward without chasing balance. The platform secures the feet with a pad on the calves, and a weighted version holds a dumbbell or plate at the chest. The pattern is quad isolation: hips stay quiet, the torso stays tall, and the work is knee extension. It fits quadriceps accessory blocks and progression work between a free sissy squat and a heavier goblet squat.
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