Sissy Squat tutorial
The sissy squat is an advanced bodyweight exercise in which the knees travel forward while the body leans back in a straight line from knees to head. It places intense load on the quadriceps, especially the rectus femoris, and suits advanced trainees with healthy knees.
How to perform
- Stand next to a sturdy support and hold it with one hand for balance.
- Set your feet hip-width apart and rise onto your toes.
- Squeeze your glutes to keep your hips and torso in one straight line.
- Drive your knees forward and down while leaning your torso back.
- Lower as far as you can control, bringing the knees toward the floor.
- Contract your quads to straighten your knees and return to the start.
Breathing: Inhale as you lower and exhale as you come back up.
Key tips
- Keep the hips extended throughout; don't hinge at the hip.
- Increase your range of motion gradually over several sessions.
- Use the support only for balance, not to pull yourself up.
Common mistakes
- Bending at the hips and turning it into a regular squat
- Going too deep before the knees are prepared
- Dropping onto flat feet instead of staying on the toes
Safety: People with knee pain or injury should avoid this exercise and can use a leg extension machine or goblet squat instead.
Legs (quads)Primary muscle
Body weightEquipment
ProfessionalLevel
Gym and homeLocation
Assisting muscles
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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