Sissy Squat
Primary
Quadriceps
Secondary
Hip flexors
Equipment
Bodyweight
Difficulty
Advanced
Type
Squat
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your quadriceps, the Sissy Squat is a solid advanced-level squat pattern movement in the isolation category. Use for quad isolation without machines.
Everything You Need to Know About the Sissy Squat
The Sissy Squat is a advanced exercise exercise that targets your Quadriceps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for quad isolation without machines. This timing makes the most of your workout and helps you get better results. Who is this for? Advanced lifters with good knee health. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Sissy Squat
Primary
Secondary
Stabilizers
Sissy Squat form guide
- 1
Stand near something you can hold for balance.
- 2
Rise up on your toes.
- 3
Lean your torso backward as you bend your knees.
- 4
Lower until your knees are well past your toes.
- 5
Keep your hips and torso in a straight line.
- 6
Push through your quads to return to standing.
What are the best tips for the Sissy Squat?
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.
What are common Sissy Squat mistakes to avoid?
Sitting back instead of staying linear.
A compromised back position during the Sissy Squat puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Not going deep enough.
Squatting patterns like the Sissy Squat load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Quadriceps absorb the work.
Losing balance due to lack of stability or focus.
Squatting patterns like the Sissy Squat load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Quadriceps absorb the work.
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.
Is the Sissy Squat right for you?
Advanced lifters with good knee health.
How to Program the Sissy Squat
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.
What are good alternatives to the Sissy Squat?
Other Variations
- Weighted Sissy Squat
- Sissy Squat Machine
- Assisted Sissy Squat
This Exercise Is in Your Plan
MySetPlan 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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Safety Notes
- Build up gradually - it's demanding on knees.
- Use support when learning.
- Stop if you feel knee pain.