Sissy Squat

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 5 reps with 3 to 5 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 12 reps with 2 to 3 minutes of rest.

Execution and technique cues

• Stand upright with feet shoulder-width apart, holding a stable object at waist height for balance.
• Raise your heels off the ground and push your knees forward while leaning your torso backward.
• Lower your body under control by bending the knees, keeping a straight line from knees to shoulders.
• Push through the balls of your feet to return to the starting position, maintaining tension on the quadriceps.

Common mistakes

• Bending at the hips instead of maintaining a straight torso line.
• Descending too quickly or dropping into the bottom position without muscular control.
• Allowing the knees to collapse inward during the descent or ascent.

Frequently asked questions

Is the sissy squat safe for the knees?

Yes, when executed with control and appropriate range of motion, it strengthens the quadriceps tendon and knee joint tissues.

Can I perform this exercise without holding onto anything?

Yes, the unsupported version is a highly advanced progression that requires exceptional balance and core strength.

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