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Upper Legs Exercise · Body Weight

Sissy Squat exercise animation

Sissy Squat

Category
Upper Legs
Equipment
Body Weight
Target
Quads

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

  1. Stand with feet shoulder-width apart, toes turned out slightly.
  2. Hold onto something stable for balance if needed.
  3. Bend your knees and lean your body backward to slowly lower yourself, keeping your torso upright.
  4. Keep lowering until your thighs are parallel to the floor, or as far as comfortably possible.
  5. Pause briefly, then push through your heels to come back up to start.
  6. Complete your planned set count, emphasizing full range of motion and strong peak contraction in the quads.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

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 All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Quads Exercises

Backward Jump Backward Jump Body Weight · Quads Balance Board Balance Board Body Weight · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Band Single Leg Split Squat Band Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell Bench Front Squat Barbell · Quads Barbell Bench Squat Barbell Bench Squat Barbell · Quads

Equipment Alternatives

Don't have body weight? These target the same quads with different equipment.

Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell Bench Front Squat Barbell · Quads Dumbbell Goblet Squat Dumbbell Goblet Squat Dumbbell · Quads

FAQ

What muscles does the Sissy Squat work?
The Sissy Squat primarily targets the quads, with the calves and glutes assisting.
What equipment do I need for the Sissy Squat?
The Sissy Squat is done with no equipment — just body weight.
What's a good alternative to the Sissy Squat?
If you don't have access to the space or setup it needs, the Assisted Prone Lying Quads Stretch targets the same quads using assisted instead.