Sissy Squat
Knees forward, hips stay open. The sissy squat leans back while the knees travel forward, which loads the quads through deep knee flexion with no hip contribution at all. Breaking at the hip turns it into something else. Build up slowly and hold a support: for a healthy knee it is the best bodyweight quad exercise there is.
Setup
- Stand tall, hold a support lightly, feet hip width.
- Rise onto the balls of the feet.
How To Do It
- Bend the knees and let them travel forward as you lean back.
- Keep a straight line from knee to shoulder.
- Descend as far as the quads can control, then return.
Breathing
Inhale down, exhale up.
Common Mistakes
- Breaking at the hip. This is a pure knee-bend movement.
- Going deep before the knees have earned it.
Programming It
Two to three sets of 6-12, slowly.
Why This Exercise Works
Leaning back while the knees travel forward loads the quads through a range that a normal squat never enters. It is hard on the knee if you rush it and remarkably effective if you do not. Build up slowly and it becomes the best bodyweight quad exercise there is.
Where You Should Feel It
The quads through a range no ordinary squat reaches, with a strong stretch across the front of the thigh and knee. It is demanding on the knee if rushed and remarkably effective if not.
Where It Fits in a Program
Extreme knee flexion under control. Pure quad work with no hip contribution. Everything else in the session should be arranged around this one.
Progressing and Regressing It
To progress the sissy squat: reduce the hand support, or hold a plate at the chest. To regress it: hold a rack and take as much weight through the arms as you need.
Who It's For
Anyone with healthy knees who wants the best bodyweight quad exercise there is. Build up slowly and use a support until the range is comfortable.
Equipment and Substitutions
If that is unavailable, pick another exercise training the same muscles from the list below. The pattern matters more than the implement.
Related Exercises
- Reverse Nordic Curl · Quads, Hip Flexors
- Jump Squat · Quads, Glutes, Power
- Front Squat · Quads, Core, Upper Back
- Barbell Hack Squat · Quads, Glutes
- Backward Sled Drag · Quads, Knees
- Zercher Squat · Quads, Glutes, Core, Upper Back
- Front-Foot-Elevated Split Squat · Quads, Glutes
- Bulgarian Split Squat · Quads, Glutes, Balance
Common Questions
What muscles does the sissy squat work?
The sissy squat primarily trains the quads.
How many sets and reps should I do?
Two to three sets of 6-12, slowly.
What are the most common sissy squat mistakes?
Most often: breaking at the hip; going deep before the knees have earned it.
Can I do this without any equipment?
Yes. This version needs no equipment at all. It trains the quads using bodyweight alone, which is why it travels well and works as a warm-up, a substitute, or a full session on its own.
Is this safe if I have an existing injury?
The sissy squat loads the knee and ankle, so stiff ankles or an irritable knee will show up early. Sharp pain at a single point is the one to stop for; a general burn is not. Not medical advice.