Primary
Quadriceps
Secondary
Hip flexors
Equipment
Bodyweight
Difficulty
Advanced
Type
Squat
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MySetPlan shows you when to use Sissy Squat, how many sets and reps to do, what to pair it with, and how to progress next week.
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Exercise guidance based on established strength-training principles and practical programming.
The sissy squat leans your torso backward while bending your knees, creating extreme quad isolation by taking your hips out of the movement entirely. Named not for difficulty but for a Greek king, this old-school bodybuilding exercise produces quad separation that few other movements can match. The rectus femoris—which crosses both hip and knee—works overtime since your hips stay extended.
When to use it
Use for quad isolation without machines.
Who it's for
Advanced lifters with good knee health.
Think of your body as a straight line from knees to shoulders. Hip flexion is the most common mistake—the moment you bend at the hips, you unload your quads. Hold something for balance initially but work toward freestanding reps.
Browse all quadriceps exercises
Also targets: hip flexors
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We slot it into the right day with sets, reps, and progression you can follow.
Stand near something you can hold for balance.
Rise up on your toes.
Lean your torso backward as you bend your knees.
Lower until your knees are well past your toes.
Keep your hips and torso in a straight line.
Push through your quads to return to standing.
Keep your hips extended - don't sit back.
The deeper you go, the harder it gets.
Use support when learning.
Feel the stretch in your quads.
Program sissy squats as a quad isolation finisher after compound leg work, or use them when you want to train quads without any spinal loading. They pair excellently with leg curls for a complete machine-free leg session. Use them when traveling or training at home without equipment.
Sitting back instead of staying linear.
Changing your back position during the Sissy Squat can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Not going deep enough.
Squatting patterns like the Sissy Squat coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Losing balance due to lack of stability or focus.
Squatting patterns like the Sissy Squat coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Using too much assistance.
Your foot position during the Sissy Squat determines how force transfers through your body. Keep your feet flat with weight distributed evenly — losing contact with the ground means you're losing power and stability.
Advanced lifters with good knee health.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 8-12 reps. Rest 90s.
MySetPlan places Sissy Squat inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan picks the right exercises for your goals — like the Sissy Squat — and builds them into a monthly program. Every set, every rep, planned out.
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Sissy Squat
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Frequently Asked Questions About the Sissy Squat
The Sissy Squat primarily targets the Quadriceps, making it an effective exercise for quadriceps development. Secondary muscles worked during the Sissy Squat include Hip flexors, providing additional training stimulus. Stabilizer muscles engaged include Core, Calves.
The Sissy Squat is rated as advanced difficulty, meaning it requires some training experience. Advanced lifters with good knee health. Focus on proper technique and consider starting with easier variations.
For the Sissy Squat, the recommended approach depends on your goals. 3 sets of 8-12 reps. Rest 90s. For strength, use 5-8 reps. For muscle growth, perform 8-12 reps. For endurance, complete 12-15 reps.
Yes, the Sissy Squat can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting quadriceps.
Good alternatives to the Sissy Squat include: Leg Extension, Spanish Squat. These exercises target similar muscle groups as the Sissy Squat and can be used as substitutes based on your equipment availability, gym setup, or training preferences.