Sissy Squat
A bodyweight quad exercise where you hold a support, rise onto the balls of your feet and lean back as your knees travel forward, keeping a straight line from knees to head.
- Primary muscles
- Quads
- Difficulty
- Intermediate
- Logged as
- Reps
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Why do it
It isolates the quads with nothing but a post or rack to hold, which makes it a useful home or travel option when there's no leg extension machine. Unlike a regular squat, your hips stay extended, so the glutes do very little and the quads take a long stretch under load. It's harder on the knees than it looks, so start with a shallow range and add depth over weeks; hold a plate at your chest only once full-depth reps feel easy.
How to do it
Stand with your feet shoulder-width apart and hold a rack or sturdy support for balance.
Bend your knees and let them travel forward while leaning your torso back, keeping a straight line from knees to head.
Rise onto the balls of your feet as you descend, going as far as your knees comfortably allow.
Push back up through the balls of your feet. This puts a lot of load on the knees through a long range, so build up the depth gradually.
Common mistakes
Bending at the hips
If your hips fold, it becomes a regular squat and the quads lose the stretch. Keep a straight line from knees to head and push your hips forward as you lean back.
Going too deep too soon
The full range puts a lot of load on the knees. Start with a shallow descent and add depth gradually; if it hurts, stop.
Keeping your heels down
Flat feet stop your knees from traveling forward. Rise onto the balls of your feet as you descend so the knees can move past your toes.
Pulling yourself up with your arms
The support is there for balance. If you're hauling on it to stand, shorten the range until your legs can do the work.
Sets, reps and progression
How many sets you do and how close to failure you take them depend on your goal and your week, not on the exercise. These guides cover it:
Alternatives that train the same thing
Same movement, a different angle or piece of equipment.
