Upper Legs Exercise · Body Weight
Sissy Squat
- Category
- Upper Legs
- Equipment
- Body Weight
- Target
- Quads
Biomechanical cues verified by the PlanWorkouts Science Review Board under CSCS editorial oversight; see our editorial standards.
The Sissy Squat is a compound upper legs movement designed to train the Quads with direct engagement of the Glutes.
Operates primarily in the sagittal plane involving knee flexion/extension and hip extension. Peak mechanical tension occurs in the deep lengthened position at the bottom transition. Maintain midfoot balance and an upright torso angle. Executing this with strict form maximizes muscle fiber recruitment while protecting joint structures.
Quick Exercise Facts
Target Muscle Activation
The sissy squat leans the torso back as the knees drive forward, putting the quads under a stretch-loaded position that a standard squat never reaches since the knees stay more stacked over the feet there. It's a brutal quad isolation move once you load it, but the knee position isn't for everybody — anyone with cranky knees should build into it slowly. Despite the name, there's nothing easy about it once the reps add up.
How to Do the Sissy Squat
- Stand with feet shoulder-width apart, toes turned out slightly.
- Hold onto something stable for balance if needed.
- Bend your knees and lean your body backward to slowly lower yourself, keeping your torso upright.
- Keep lowering until your thighs are parallel to the floor, or as far as comfortably possible.
- Pause briefly, then push through your heels to come back up to start.
- Complete your planned set count, emphasizing full range of motion and strong peak contraction in the quads.
Recommended Sets & Reps by Training Goal
70–80% 1RM · 90–120s rest
85%+ 1RM · 2–3 min rest (Calc 1RM)
50–60% 1RM · 45–60s rest
Biomechanical & Joint Load Cues
Operates primarily in the sagittal plane involving knee flexion/extension and hip extension. Peak mechanical tension occurs in the deep lengthened position at the bottom transition. Maintain midfoot balance and an upright torso angle.
Common Mechanical Mistakes & Form Errors to Avoid
- Knee Valgus (Inward Collapse): Allowing knees to cave inward during the ascent places excessive tensile stress on the MCL and lateral meniscus. Drive knees out in line with second toes.
- Excessive Forward Pitch: Allowing the chest to drop and hips to shoot up turns the squat into a good-morning, transferring load off the quadriceps onto the lumbar erectors.
- Heel Lift & Weight Shift: Shifting balance forward onto the balls of the feet compromises stability and increases patellar tendon strain. Keep weight distributed over midfoot.
Proper Breathing Patterns & Core Engagement
Perform a deep abdominal brace (Valsalva maneuver) into the diaphragm before initiating descent. Hold intra-abdominal pressure through the bottom transition, exhaling past the sticking point on ascent.
Add the Sissy Squat to Your Custom Workout Routine
Build a personalized, science-backed workout plan matching your training goals, equipment access, and schedule.
Injury Modification & Joint Safety
Lifters experiencing acute patellofemoral knee discomfort should moderate depth to parallel or utilize box squats to reduce peak anterior patellar shear. If joint irritation persists, immediately stop and substitute this movement with another exercise from the Upper Legs exercises category.
Muscles Worked
The Sissy Squat primarily targets the Quads, with Calves as the primary synergist muscle group, along with the Glutes.
More Upper Legs Exercises
All Fours Squad Stretch
Arms Apart Circular Toe Touch (male)
Assisted Lying Glutes Stretch
Assisted Lying Gluteus And Piriformis Stretch
Assisted Prone Hamstring
Assisted Prone Lying Quads Stretch
More Quads Exercises
Backward Jump
Balance Board
Band One Arm Single Leg Split Squat
Band Single Leg Split Squat
Barbell Bench Front Squat
Barbell Bench Squat
Equipment Alternatives
Don't have body weight? These target the same quads with different equipment.
Band One Arm Single Leg Split Squat
Barbell Bench Front Squat
Dumbbell Goblet Squat
Intermediate Hip Flexor And Quad Stretch
FAQ
- What muscles does the Sissy Squat work?
- The Sissy Squat primarily targets the quads as the primary agonist. Synergist assistance is provided by the calves along with the glutes. Maintaining strict biomechanical alignment ensures maximal tension remains focused on the intended muscle fibers rather than shifting to surrounding stabilizer joints.
- What equipment do I need for the Sissy Squat?
- The Sissy Squat is performed using no equipment — just body weight. Ensure all equipment is securely positioned with collars or safety pins locked before loading working sets. If you train in a home gym or minimal setup, explore our equipment-free and resistance band alternatives below.
- What is the most common form mistake on the Sissy Squat?
- The most frequent error is knee valgus (inward collapse): Allowing knees to cave inward during the ascent places excessive tensile stress on the MCL and lateral meniscus. Drive knees out in line with second toes.. Controlling the 2 to 3-second eccentric lowering phase ensures maximal hypertrophic stimulus while shielding connective tissue.
- How many sets and reps should I perform on the Sissy Squat?
- For muscle hypertrophy and size, aim for 3 to 4 working sets of 8 to 12 repetitions at 70% to 80% of your 1RM with 90 to 120 seconds rest. For absolute strength development, prioritize 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes rest.
- What's a good alternative to the Sissy Squat?
- If you don't have access to the space or setup it needs, the Band One Arm Single Leg Split Squat targets the same quads using band instead. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.