Gym TrackSissy Squat
The sissy squat is a bodyweight quad isolation exercise performed by leaning the torso back while keeping the hips extended throughout the movement. It suits lifters looking to target the quadriceps with minimal equipment and those seeking to improve knee extension strength.
- Muscle group
- Legs
- Primary muscles
- quadriceps
- Equipment
- Bodyweight
How to do the Sissy Squat
- Stand with feet hip-width apart and hold onto a stable support with one hand for balance.
- Rise onto the balls of your feet and maintain this position throughout the movement.
- Keep your hips extended and core tight as you lean your entire torso back from the knees.
- Lower yourself by bending at the knees while continuing to lean back, allowing your knees to travel forward over your toes.
- Descend until your knees are fully bent or you feel a strong stretch in your quadriceps.
- Drive through the balls of your feet and extend your knees to return to the starting position while maintaining the backward lean.
Form tips
- Keep your hips locked in extension throughout the entire movement to prevent it from becoming a regular squat and to maintain tension on the quads.
- Control the descent slowly rather than dropping quickly, as the eccentric portion provides significant quad stimulus.
- Focus on keeping your torso and thighs in a straight line as you lean back to ensure proper loading of the quadriceps.
Common mistakes
- Breaking at the hips and sitting back: this shifts the load away from the quadriceps and turns the movement into a standard squat pattern.
- Descending too quickly without control: this reduces time under tension and increases injury risk at the knee joint.
- Keeping heels on the ground: this limits range of motion and reduces the quad isolation that makes the exercise effective.
Sets and reps
For hypertrophy, perform 3 to 4 sets of 8 to 15 reps with controlled tempo, while strength work typically uses 3 to 5 sets of 5 to 8 reps with added weight or slower eccentrics.
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Get the appFrequently asked questions
- Are sissy squats bad for your knees?
- Sissy squats place the knees under load in deep flexion with forward travel, which is not inherently harmful if you progress gradually and use proper form. Start with partial range of motion and build tolerance over time if you have no existing knee issues.
- How do I make sissy squats harder?
- Progress the sissy squat by reducing assistance from your support hand, holding a weight plate against your chest, or slowing down the eccentric portion of the movement. You can also increase range of motion by using a slight elevation under your heels.
- What is the difference between sissy squats and regular squats?
- Sissy squats isolate the quadriceps by keeping the hips extended and leaning back, while regular squats involve hip flexion and extension that engages the glutes and hamstrings significantly. The sissy squat creates knee-dominant loading whereas regular squats distribute load across multiple joints.