Sissy Squat.

How to do it.

1. Step 01

   Stand tall, holding onto a stable support for balance.

2. Step 02

   Raise your heels off the ground, balancing on the balls of your feet.

3. Step 03

   Lean back, allowing your knees to travel far forward.

4. Step 04

   Lower your body by bending your knees, keeping your torso and thighs in a straight line.

5. Step 05

   Descend until your knees are close to the floor or you feel a deep quad stretch.

6. Step 06

   Push through your quads to return to the starting upright position.

Pro cues.

• Use a stable support for balance, especially when learning the movement.

• Focus on keeping your hips extended and your body in a straight line.

• Start with a partial range of motion and gradually increase depth.

Questions, answered.

What is the Sissy Squat?

Isolation bodyweight exercise intensely targeting the quadriceps with a unique knee flexion.

What muscles does the Sissy Squat work?

The Sissy Squat primarily works your quadriceps.

What equipment do I need for the Sissy Squat?

None. The Sissy Squat is a bodyweight movement you can do without any equipment.

How many sets and reps should I do for the Sissy Squat?

A typical prescription for the Sissy Squat is 3–4 sets of 8–15 reps. Rest about 45–75 seconds between sets.

Is the Sissy Squat good for beginners?

The Sissy Squat is an advanced movement. Build a base with simpler variations first, then add it once your technique and strength are solid.