Sissy Squat

How to perform the Sissy Squat

1. Stand tall and hold a rack or sturdy support with one hand for balance as you learn the movement.
2. Rise onto the balls of your feet and let the knees travel forward as the torso leans back in a straight line with the thighs.
3. This movement places an intense stretch and load directly on the quads and knees, so build up range gradually and stop if the joint complains.
4. Lower by bending the knees and driving them forward while keeping the hips, torso, and thighs in one straight line.
5. Descend as far as your knees comfortably allow, feeling a strong stretch across the front of the thighs.
6. Reverse by contracting the quads to pull yourself back up to the tall starting position.

Suggested working range: 10–15 reps. Default progression: double progression.

Common mistakes

• •Pushing into a deeper range than the knees can tolerate, which strains the joint.
• •Letting the hips fold at the waist instead of keeping torso and thighs in one line.
• •Dropping the heels back down so the movement turns into a normal squat.
• •Descending too fast rather than controlling the intense stretch on the quads.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.