Sissy Squat
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The sissy squat is a bodyweight strength exercise that emphasizes a deep knee bend while leaning back, primarily targeting the quadriceps for enhanced isolation and hypertrophy. It strengthens the quads through a unique biomechanical angle that minimizes hip involvement, improving knee stability and lower-body power. Ideal for athletes, bodybuilders, or anyone seeking quad-focused training without equipment, it's best for intermediate trainees with solid knee health.
How to Perform Sissy Squat
- 1Stand with feet shoulder-width apart, toes pointed straight ahead, hands clasped behind your head or extended forward for balance.
- 2Engage your core and keep your torso upright, looking straight ahead.
- 3Rise up onto the balls of your feet by lifting your heels off the ground.
- 4Slowly bend your knees and lower your body backward, leaning torso back while keeping hips extended (exhale as you descend).
- 5Lower until your knees are at a 90-degree angle or you feel a strong quad stretch, thighs parallel to the ground if possible.
- 6Pause briefly at the bottom, then drive through your toes to rise back up (inhale as you ascend).
- 7Return to the starting position with heels elevated and knees fully extended.
- 8Key form tips: Keep knees tracking over toes; avoid rounding lower back—maintain a slight forward lean from ankles only. Common mistakes: Going too deep without control, letting heels touch down, or using momentum instead of quads.