Sissy Squat
Extreme knee flexion under control — pure quad work with no hip contribution.
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
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Why This Exercise Works
Squatting loads the quadriceps, glutes and spinal erectors simultaneously under a long range of motion.
Where It Fits in a Program
Extreme knee flexion under control — pure quad work with no hip contribution. Train it when you are fresh enough to execute it well — compound work early in a session, isolation and accessory work after. You should have a working base in the underlying pattern before loading this heavily. Add weight only when the current load is genuinely comfortable for all prescribed reps.
Progressing and Regressing It
To progress the sissy squat: elevate the hardest position, slow the tempo, add a pause, or progress to a single-limb sissy squat. To regress it: reduce range to what you control, or elevate your hands to shorten the lever. Change one variable at a time.
Equipment and Substitutions
This version needs no equipment. If the pattern is not available to you on a given day, choose 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
- Front Squat — Quads, Core, Upper Back
- Jump Squat — Quads, Glutes, Power
- Barbell Hack Squat — Quads, Glutes
- Zercher Squat — Quads, Glutes, Core, Upper Back
- Front-Foot-Elevated Split Squat — Quads, Glutes
- Backward Sled Drag — Quads, Knees
- Hack Squat — Quads, Glutes
Common Questions
What muscles does the sissy squat work?
The barbell back squat primarily trains the legs, glutes, core. The listed muscles are highlighted in the animation above so you can see which tissue is producing the movement rather than guessing from the exercise name.
How many sets and reps should I do?
The sissy squat is a demanding compound movement, so it belongs early in a session. Three to five sets of three to six reps for strength; three to four of six to ten for size. Rest two to three minutes.
What are the most common sissy squat mistakes?
On the barbell back squat, the usual faults are letting the tempo run away on the lowering phase, loading beyond what the legs, glutes, core can control, and cutting the range short at the hardest point of the rep.
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, hip and lower back directly, so an existing problem there is the one to watch. If a rep reproduces your pain rather than normal training discomfort, stop and get it assessed. This is general fitness information, not medical advice.
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Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.