Quads · Compound movement
Sissy Squat
A compound exercise for the quads. No equipment needed.
Looping the start and end of the movement.
Primary muscle
Quads
Secondary muscles
–
Equipment
Bodyweight
Difficulty
Intermediate
How to perform the Sissy Squat
- Stand tall and hold a rack or sturdy support with one hand for balance as you learn the movement.
- 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.
- 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.
- Lower by bending the knees and driving them forward while keeping the hips, torso, and thighs in one straight line.
- Descend as far as your knees comfortably allow, feeling a strong stretch across the front of the thighs.
- 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 one of these when the equipment is taken or the main lift has stalled.
Use this exercise in a program
The Sissy Squat fits into hypertrophy and strength splits that prioritize quads volume.
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