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Instructions
- Stand upright with feet shoulder-width apart and arms crossed or held forward for balance.
- Rise onto the balls of your feet, keeping your torso upright.
- Begin to lean your upper body backward while simultaneously bending your knees forward.
- Lower yourself in a controlled motion until your knees are fully bent and your upper body is angled back.
- Push through the balls of your feet to return to the starting position while maintaining posture.
Technical Tips
- Keep your core tight to prevent excessive lumbar extension.
- Do not let your heels touch the ground during the descent or ascent.
- Avoid collapsing at the hips; maintain a straight line from knees to shoulders.
- Use a wall or stable object for balance if necessary in the beginning.
Breathing Tips
- Inhale as you lower yourself down into the squat.
- Exhale steadily as you return to the upright position.
Medical restrictions
- Knee joint injuries
- Patellar tendinopathy
- Anterior cruciate ligament (ACL) instability
- Severe ankle mobility limitations
The Sissy Squat is an advanced lower body bodyweight exercise that emphasizes maximal isolation of the quadriceps. Unlike traditional squats, this movement requires leaning the torso backward while keeping the hips extended, creating a unique mechanical advantage that intensifies quad engagement. It is ideal for athletes and bodybuilders looking to build leg strength, stability, and definition without the use of external weights. The Sissy Squat also challenges core stability and ankle mobility, making it a comprehensive lower-body strengthening tool. Due to the high torque placed on the knees, proper form and progressive control are crucial. This exercise is especially useful for individuals seeking to improve knee extension strength or to add variety to their lower body routine. As it does not require equipment, it is also highly accessible for home workouts. However, due to the high demands it places on the joints and balance, it should be performed with caution and is generally recommended for experienced practitioners.
What muscles do sissy squats target the most?
Sissy squats primarily target the quadriceps, providing intense isolation compared to traditional squats, making them ideal for quad development.
Is the sissy squat safe for my knees?
When performed with proper form and control, sissy squats can be safe, but individuals with knee issues or instability should avoid them due to the high shear forces involved.
Can I do sissy squats without equipment?
Yes, sissy squats are a bodyweight exercise and can be performed without any equipment, although a wall or support may help beginners maintain balance.
Are sissy squats good for building leg muscle?
Sissy squats are excellent for building quadriceps strength and definition, especially when incorporated into a balanced leg training routine.
How many reps of sissy squats should I do?
Start with 3 sets of 8–12 controlled reps, focusing on form and gradually increasing volume as strength improves.