In the sissy squat the knees travel far forward while the torso leans back, placing a large stretch and load on the quads. It is a very quad-focused bodyweight exercise but needs caution at the knees.
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3
Sets
12
Reps
Bodyweight
Equipment
7.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Quads
📋 How To Perform Sissy Squat
1
Stand holding onto something stable for balance, feet close together.
2
Rise onto your toes and lean your torso back as you bend your knees.
3
Lower down while keeping your body in a straight line from knees to head.
4
Go down until you feel a deep quad stretch, then rise back up.
5
This is an advanced movement — build up range gradually.
💡 Benefits of Sissy Squat
Builds the quads, especially the rectus femoris, through a deep stretch, and can be done with just bodyweight. It is a classic old-school quad exercise.
📈 Sets, Reps & Programming
Do 2 to 3 sets of 8 to 12 slow reps while holding a support for balance. Start with a shallow range and increase the depth as your knees tolerate it.
⚠️ Common Mistakes to Avoid
Doing it with too much speed
Lifting the heels without a support
Using too deep a range without conditioning
✅ Pro Tips
Hold a support for balance and keep the body in a straight line from knees to head
Go slowly and stop at a depth that feels comfortable
🛡️ Safety Notes
High knee stress. Not for people with knee pain, and build up gradually. Consider leg extensions first, and stop if you feel pain in the front of the knee.
🔁 Progressions & Regressions
Make it harderslower tempo or added weight on the chest.
Make it easierassisted sissy squat holding a support, or leg extensions.
