Sissy Squat
The sissy squat isolates the quadriceps by driving the knees forward and leaning the torso back, putting the muscle through a deep loaded stretch with almost no hip involvement. It builds impressive quad strength and control but places real demand on the knees, so it belongs in the hands of advanced trainees with healthy joints. Progress slowly and add load only once bodyweight is easy.
- Equipment
- Body Weight
- Body part
- Quads
- Type
- Balance, Strength
- Browse by muscle
- Rectus Femoris, Vastus Lateralis
- Browse by movement
- Knee Extension
- Target
- Rectus Femoris, Vastus Lateralis
- Tertiary
- Upper Rectus Abdominals
How to do it
- 1
Hold a rack or sturdy support for balance and rise onto the balls of your feet.
- 2
Keep your body in a straight line from knees to shoulders as you begin.
- 3
Bend the knees and let them travel forward while leaning your torso back to stay balanced.
- 4
Lower until you feel a deep stretch through the front of the thighs.
- 5
Drive through the front of the feet and contract the quads to return to the top.
- 6
Move slowly and keep the hips extended so the movement stays purely at the knee.
Tips
- Build up range gradually; the deep knee bend is demanding and unforgiving if rushed.
- Keep the line from knee to shoulder rigid so you do not turn it into a hip hinge.
- Use a bench or strap for support until you can control the descent unassisted.
Variations
Common mistakes
- The heels drop back to the floor at the bottom for a moment of rest, which takes the knees back and ends the stretch the rep was built on.
- Speed on the way down is the real problem here: a fast drop leaves the knee to catch the last few inches, and this position is the worst place for that.
- The support hand starts pulling instead of balancing, hauling you back up like a row; hold it with the fingertips only so the quads do the work.
- The knees splay apart as the set gets hard, which loads the joint off the line it travels on; keep them together and pointing straight ahead.
- The head drops back and the lower back arches to reach depth; keep the ribs down so the lean comes from the whole body tilting rather than the spine bending.
Frequently asked
- How many sissy squats should you do when you are new to the exercise?
- Two or three sets of five to eight reps through whatever range you can control, once or twice a week. This is a knee-heavy movement and the quad soreness after a first session is memorable, so hold a rack or strap and use only the top half of the range at first. Add depth before you add reps, and add reps before you add any weight.
- How do I make the sissy squat easier or harder?
- Easier means less weight on the quads and less range: hold a suspension trainer or a rack upright so the arms carry some of you, stop halfway down, or keep the heels flat rather than rising onto the balls of the feet. Kneeling on a pad and leaning back with the hips extended is a gentler take on the same idea. Harder runs the other way: a plate at the chest, a band, a five-second descent, or a sissy squat bench that removes the need for a hand on anything.
- What is the sissy squat good for?
- It isolates the quads at the knee with the hips extended, a stimulus no squat gives you, and it builds strength and control in a very deep knee position. It suits advanced trainees with healthy knees who want quad development. It is a poor choice for beginners and for anyone with knee pain, since it loads the joint at its most flexed and offers no way to share the effort with the hips.
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