Sissy Squat
A bodyweight quad exercise where you lean back as the knees travel far forward, loading the quads intensely through a long range.
Muscle activation
- Quads80%
- Hip flexors10%
- Upper abs10%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Stand with feet hip width, holding a post or rack for balance.
2. Mid-rep
Lower as far as you can control, knees travelling over the toes.
3. End of the movement
Pause briefly at the bottom.
4. Common mistake
Bending at the hips into a normal squat
Ways to do it
Squat on 9 different setups — pick whatever is free in your gym. Progress is tracked separately for each.
How to do it
Setup
- 1Stand with feet hip width, holding a post or rack for balance.
- 2Rise onto the balls of your feet.
- 3Squeeze your glutes so your hips stay extended.
Execution
- 1Bend the knees forward while leaning the torso back, keeping a straight line from knees to shoulders.
- 2Lower as far as you can control, knees travelling over the toes.
- 3Pause briefly at the bottom.
- 4Drive the knees back to return to standing.
Breathing
Breathe in as you lower, breathe out as you rise.
Tempo
3-1-1-0 (eccentric-pause-concentric-pause)
Muscles worked
Primary
Quads
Secondary
Hip flexors, Upper abs
Key form cues
- Knees forward, hips stay open
- Straight line knees to head
- On your toes
- Squeeze glutes
Common mistakes
Bending at the hips into a normal squat
Keep the glutes squeezed and lean back as the knees go forward.
Going too deep too soon
Start with a partial range and increase depth over weeks.
Letting go of the support and losing balance
Keep a hand on a stable post throughout.
Range of motion
From standing to knees well forward with the back of the calves near the hamstrings, as deep as you can control pain-free.
Variations
Easier
Partial-range sissy squat
Harder
Sissy squat holding a plate
At home
Bodyweight sissy squat holding a doorframe
Machine / cable
Sissy squat bench or leg extension